Muscle of the Month: Hamstrings
- samantha155
- Aug 3
- 4 min read
Updated: Aug 7
It's Muscle of the Month time, and January is all about the Hamstrings!
Get ready to learn about these powerful muscles that help keep us moving through life.
The hamstrings aren't just one muscle, but a dynamic team of three muscles working together in the back of our thigh. They do so much more than just bend the knee – they're crucial for walking, running, jumping, and even just standing up from a chair!
Anatomy: The Terrific Trio
Located in the posterior (back) compartment of the thigh, the hamstring group includes three distinct muscles:
Semimembranosus
Semitendinosus
Biceps femoris
All three muscles start at the ischial tuberosity of the pelvis (commonly referred to as "sit bone") and run down the back of the thigh. They attach just below the knee on the posterior side of the lower leg bones (tibia and fibula).
Actions: More Than Just Leg Benders
Our hamstrings are responsible for:
1. Extending the hip (moving the leg backward)
2. Flexing the knee (bending the knee)
3. Rotating the hip and leg
Biceps femoris: external (outward) rotation
Semitendinosus and semimembranosus: internal rotation
Why Hamstrings Matter: The Silent Stabilizers
These muscles are essential for:
* Stabilizing the knee joint dynamically
* Working with the ACL (anterior cruciate ligament) to prevent the tibia from moving too far forward on the femur while walking
* Controlling high-speed movements in sports
* Slowing down leg movement during running and jumping
* Supporting everyday activities like standing and walking
When Things Go Wrong: Understanding Hamstring Injuries
Hamstring strains are like the unwanted guest at the party – they show up unexpectedly and tend to stick around longer than welcome. They're common in both weekend warriors and elite athletes, and can range from minor strains to complete ruptures.
Most hamstring strains occur during activities involving quick speed changes or jumping (for example- sprinting, jumping, kicking, soccer, dancing, football). The tricky part? Nearly one-third of hamstring injuries come back within a year, making proper rehabilitation and prevention crucial.
Empower Your Hamstrings: Quick Exercise Guide Ready to show your hamstrings some love? Check out this video for three of my favorite exercises to target and strengthen these important muscles.
1. Hamstring Curl with resistance band
Place loop band around the ankle of the stabilizing leg, and on the plantar surface (close to the heel) on the moving leg. Get into a quadruped position on the forearms, spine in neutral position, abdominals pulled in, shoulders pulled down and back to activate the scapular stabilizers. Lift the straight moving leg up to hip height or slightly higher if possible without arching the back. Then bend the knee, and return to the starting position. Repeat 10-15 times and then add some straight leg pulses. This exercise is also great work for the core and shoulder muscles!
2. Standing Hamstring Curl in Reformer Well (start with 1 blue spring)
Stand in the well of the Reformer. Make sure you are far back enough so that you can reach the risers. Flex forward at the hip and reach for the shoulder pegs. Place one foot over the shoulder rest, hooking on to it with your heel. Engage your abdominals and stand up tall. Find your balance and then reach back for the risers, with your thumbs up and palms facing you so that you get a nice stretch and shoulder opening. Make sure the standing leg is aligned (hip over knee over ankle). Pull the carriage in by bending the knee. This works the hamstring on the moving leg and the gluteus medius on the standing/stabilizing leg. Level 2 - Release the risers to challenge balance Level 3 - add rotation to incorporate more core work and transverse plane stability
3. Reverse Closed Chain Hamstring Curl (1 yellow spring)
Remove the shoulder rests from the Reformer (if possible) and place a ball against the shoulder peg to pad the knee and thigh, then release that leg to rest on the carriage. Step forward, pulling the carriage with you, holding on to the riser to help stabilize. Keeping the foot on the floor, slowly straighten that leg by letting the carriage glide toward the footbar. Then engage your hamstrings to bend the knee and pull the carriage toward you. As you get more comfortable, release the grip on the riser to increase the difficulty. This exercise also lengthens the hip flexors of the leg on the reformer, and is great for the adductors if you think about squeezing your thighs together as you pull the carriage toward you.
💪 Pro tip: When working your hamstrings, focus on controlled movements and proper form. These muscles respond best to gradual progression rather than rushing into intense exercises.
Your Turn! How do you keep your hamstrings healthy and strong?
For more in-depth videos on injury prevention, core strength, and overall wellness, don't forget to visit the VIDEOS page on my website.
Website: http://www.samanthawoodphysio.com
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