Hamstrings
Hamstrings
The hamstrings are made up of the following 3 muscles:
- Biceps Femoris
- Semimebranosus
- Semitendinosus
The hamstrings are responsible for flexing the knee, for example, bringing your heel towards your bottom during a sprint.
In addition to knee flexion, the hamstrings also assist in hip extension.
The innervation for all three hamstring muscles come from the sciatic nerve (L5-S2).
If you are prone to pulling (straining) your hamstrings, then strengthening and stretching the muscles of your hamstrings will reduce the likelihood of injury.
If you have a high quadricep to hamstring strength ratio then you are more prone to hamstring injuries, you should therefore make sure your quadriceps are not overpowered compared to your hamstrings.
The popliteus and sartorius also assist in knee flexion alongside the hamstrings.
Swissball Hamstring Pulls
This is a good strengthening exercise for the hamstrings. It also engages the core and glutes.
- Lie on your back with your feet on top of the swissball.
- Raise your hips in the air and keep them elevated the whole time throughout the movement.
- Drag your heels (ball) towards your body, contracting your hamstrings and keeping your core engaged.
- Carefully return the swissball back to the starting position by eccentrically contracting the hamstrings and lengthening the legs back out.
- Repeat for the desired reps or time.
Single Leg
Swissball Hamstring Pulls
This is an advanced unilateral exercise for the hamstrings. It also works the glutes, core and calves.
- Lie on the ground with your arms to the side of your body.
- Start by placing both heels on the swissball and then raise your hips into the air, holding one leg straight in the air.
- Drag your heel into the swissball with the working leg.
- Whilst keeping your hips up throughout the exercise, drag the swissball towards your body with the working leg.
- Once you have dragged the swissball in, carefully push the ball back-out with the heel of the working leg. Make sure you keep the hips up as you return the ball to the starting position.
- Repeat for the desired reps or time and then swap legs.
Barbell Conventional Deadlift
This is a good compound exercise for the hamstrings, glutes and lower back.
It also works the quads, lats, traps, core and forearms.
- Have your feet hip-width apart and grasp the bar about shoulder-width apart.
- Have your knees and chest over the bar with your hips higher than your knees and glutes activated.
- Deadlift the bar up by extending at the the knee and hip and keeping your arms straight.
- Return the bar back down to the starting position in a slow and controlled manner and repeat for the desired reps or time.
Barbell Straight Leg Deadlift
This is a good compound exercise for the hamstrings, glutes and lower back.
- Have your feet hip-width apart and grasp the bar about shoulder-width apart.
- Push your hips back and hinge forward until your torso is nearly parallel with the floor.
- Keep your spine neutral.
- Drive through the ground and focus on pushing the floor away.
- Ensure the bar tracks in a straight line as you extend the knees and hips.
- Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
- Return the bar to the start and repeat for the desired reps or time.
Return to Workout Guide
Click the button below to go back to the Workout Guide