Importance of the Hamstrings
Hamstrings are the group of muscles as well as their tendons at the rear of an upper leg, which include semitendinosus, semimembranosus, and the biceps femoris.
Hamstrings flex your knee joint and also extend your thigh to a back side of your body. We use them in running, walking as well as in many other physical activities.
Hamstring muscles start from where their tendons are attached to the bone, at an ischial tuberosity of a hip (otherwise known as sitting bones), at one end and a linea aspera of a femur at the other end. Hamstring tendons flank a space behind your knee.
The most medial muscle, that is a semimembranosus, inserts on a medial condyle of a tibia bone. A semitendinosus inserts on a superior part of a medial tibia. And the most lateral hamstring, that is biceps femoris, inserts on a lateral side of a fibula all the while attaching to a superior part of a lateral tibia. And they are innervated by a sciatic nerve.
What Do Hamstrings Do?
You use your hamstrings for running, jumping, and walking. They flex your knee and extend your hip at the beginning of every step.
Because of the fact that your hamstrings have their origin at sitting bones, they remain stretched while sitting, which means that long periods of sitting can affect their function.
What Happens If Hamstrings Become Too Tight Or Too Weak?
Weak or tight hamstring muscles may cause daily activities such as walking to be harder than they should be. Additionally, running, jogging, or sprinting when they are weak will be even more difficult and the chance of you getting an injury is almost guaranteed. The overexertion as well as overcompensation of your weak muscles may also cause them to tighten up.
Best Hamstring Exercises For You
Running, Climbing, Walking and Descending Stairs
All of them can build a functional fitness of hamstrings, which is an important cross-training for a lot of people whose primary exercise remains bicycling that targets quadriceps. Over-development of quadriceps requires to be balanced with exercising hamstrings.
Additionally, isolation as well as compound exercises for hamstrings can be used for bodybuilding or rehabilitation. Exercises which involve hip extension and knee flexion are often used for building hamstring muscles.
Hamstring flexibility is of utmost importance for every runner and can also help in preventing injury as well as delayed onset of a muscle soreness after exercise.
Also, tight hamstrings can often be felt as a limited motion while straightening your knee or the cramp at the back of your knee. Hamstring stretches remain a common and important part of a flexibility and stretching routine.
Romanian Deadlift is an excellent hip-hinging pattern involving a hip extension of a deadlift all the while eliminating extra knee focus or action. It helps you in maintaining a soft bend in your knee that places an emphasis of a move on the posterior chain.
How to do this exercise: Start by standing with feet shoulder-width apart as you hold a loaded barbell at the hips with the overhand grip. Ensure that your knees remain slightly bent. Then start pushing your hips gradually all the way back with a weight gliding close to a front of your leg.
After this, lower until your torso is fully parallel to the ground or until you notice a slight tension in hamstrings, whichever comes first. Finally, begin pulling your hips forward and then stand to return to a start. That’s just 1 rep; do three sets of six to eight reps.
Barbell Hip Thrust
This exercise challenges hip extension by adding an increased load which can also attack the glutes.
How to do this exercise: Start by sitting on the ground, make sure your shoulder blades remain against the bench and your feet flat on the floor, your knees bent, shoulder-width apart. A barbell needs to be across the front of the hips.
Then hold a bar with your hands and stabilize it. Start squeezing your glutes for raising your hips off the ground and raising a bar off the floor. Ensure that your chin remains tucked for maintaining proper ribcage positioning.
Finally, pause once your thighs as well as torso are in line with one another and then return to the start. This is 1 rep; do three sets of eight to ten.
Now that you fully understand the importance of your hamstrings, make sure to take care of them by doing these exercises to ensure that they remain strong and healthy.