Hamstrings


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The Hamstrings are comprised of three muscles:

    Biceps Femoris (The outer part of the hamstring)

    Semitendinosus

    Semimembranosus

 

These three muscles begin under the Gluteus Maximus and attach to the tibia.

 

 

Biceps Femoris (Long head: upper inner quadrant of posterior surface of ischial tuberosity. Short head:middle third of linea aspera, lateral supracondylar ridge of femur)

 

    Muscle Groups - There are two heads:

  •         Long Head:
    • Flexes the knee, and also rotates the tibia laterally     
    • The long head of the biceps femoris is also involved in hip extension -- bringing the torso from a position that is parallel to the floor to a standing position, while keeping your back straight.
  •          Short Head: 
    • Flexes the knee, and also rotates the tibia laterally

    Nerves:

  •           The Long Head - Tibial nerve (L5, S1, S2)
  •           The Short Head - Common peroneal nerve (L5, S1, S2)

     

Semitendinosus (Upper inner part of the hamstring):

 

    Muscle Groups:

  •         There is only one part:
    • Flexes and medially rotates knee
    • The Semitendinosus is also involved in hip extension

    Nerves:

  •         Tibial portion of sciatic nerve (L5, S1)

 

 

Semimembranosus: (Upper outer quadrant of posterior surface of ischial tuberosity (Back part of the hip))

    Muscle Groups:

  •         There is only one part:
    • Flexes and medially rotates knee.
    • The Semimembranosus is also involved in hip extension 

 

    Nerves:

  • Tibial portion of sciatic nerve (L5, S1)

     

 

 

 

This is just some basic research that I have done. To me it seems like the three muscle groups from outside to inside are:  Bicep Femoris, Semimembranosus and then Semitendinosus.

 

 

I started thinking about this because I always seem to work the inside part of my hamstring. The outside never gets worked when I workout! So I called Grimz Gym and asked for some advice.

 

(Nerve Damage from Military work in the L5 - S1 area)

 

First, what I do during a workout:

 

1) Romanian Deadlifts

2) Single Leg RDL

3) Long Lunges

4) Calf Raises (Seated and standing)

 

 

The first three exercises work the semitendinosus and Semimembranosus but not the Bicep Femoris

 

The Bicep Femoris can be worked in the Squat exercise but it isn't one of the primary or secondary muscles being used for the lift.

 

It can also be working using a leg curl but I don't like isolation exercises.

 

Here is what Grim has suggested that I try:

 

Stand feet at 4 feet apart, feet pointed straight forward. Put a barbell extended above my head like a shoulder press. Bend one of your knees and go to the side. When you start pushing back up, use the outside part of your hamstring (on the non-bent leg) to pull yourself back up while you push. This is to be low weight high rep. I will try this tomorrow night or the night after (When I go to do a leg workout again).

 

If you have any corrections, please let me know!

 

Thank you,

Mr. The Pirate

 

 

 

 

 

 

 

 

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Quality post Steve :tup

I do my best. From what I understand, this is one of the most important areas to develop for stronger hits.

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I haven't tried the lift yet. I had that car accident and sprained my back! But I will be trying It soon. I think that I have found a good workout for the bicep femoris!

 

 

Tell me what ya'll think? It seems like a pretty neat core/hamstring lift.

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It's definitely a cost effective way of gaining a piece of training apparatus for sure, it would be pretty damned boring though me thinks :D

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  • 4 weeks later...
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Hey guys, here is what I found out:

 

The exercise that Grim had me do caused quite a bit of stress on my hips that was very uncomfortable and I couldn't seem to hit that muscle at all. Good try though.

 

Long lunges seem to be the best bet to hit all three muscles. 

 

On to the gluts/hips! 

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  • 1 year later...

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