Anatomy of Hamstring muscles, and an exercise table for them

Hamstring muscles are a group of voluntary skeletal muscles that you can control, located at the back of the thigh.

You can use these muscles for walking and climbing. Hamstring injuries are among the most common, often causing strains especially in athletes who run a lot.

• Structure of Hamstring muscles :-

The hamstring muscles consist of three main muscles, which are:-

1. Biceps femoris muscle :-

This muscle is closest to the outside of the body. Its main job is knee bending, hip extension, and rotating the lower leg side to side when the knee is bent.

2. Semimembranosus muscle :-

It is the muscle closest to the midline of the body. The main function is to bend the knee joint and extend the thigh at the hip. It also helps in hip rotation and lower leg movement. It is the largest of the hamstring muscles.

3. Semitendinosus muscle :-

The semitendinosus lies between the biceps femoris and the semimembranosus. It works together with the semimembranosus in all its functions.

Hamstring muscles consist of thousands of small, flexible muscle fibers. These fibers help the hamstrings contract and stretch.

• Function of the Hamstring muscles :-

The hamstring muscles perform various functions related to the leg, which include :-

• Knee joint bending.

• Hip joint extension.

• Hip joint rotation.

These muscles often get injured. This can happen from stopping, slowing down, or changing direction suddenly. This causes strain on the muscles. So you should do exercises that target these muscles to strengthen and protect them from strain and injury.

• Hamstring muscle exercises :-

Strengthening hamstring muscles is important for daily activities. Strong hamstrings mean better knee stability. Here are some exercises you can do to help strengthen your hamstring muscles :-

1. Dumbbell deadlift exercise :-

• How to do the exercise :-

1. You need weights for this exercise, choose suitable weights, or you can use water bottles or books if you don't have any.

2. Stand straight with your feet hip-width apart, holding a suitable weight in each hand.

3. Bend forward, pushing your hips back, until your torso is almost parallel to the ground.

4. Keep your back straight and hold this position for 2 seconds.

5. Push through your heels to stand back up straight, returning to the starting position.

6. Hold for about 2 seconds, then bend again and repeat like that.

7. You can repeat this exercise 15-20 times, in three sets.

2. Dumbbell single-leg deadlift exercise :-

• How to do the exercise :-

1. Stand upright with your feet together.

2. Hold a suitable weight in each hand, place your hands in front of your thighs.

3. Bend forward, lifting your left leg straight up so your left leg and torso are parallel to the ground.

4. Hold this position for 2 seconds.

5. Push with your right foot and slowly return to the starting position.

6. You can repeat this exercise 15 - 20 times, in three sets.

3. Dumbbell kickstand deadlift exercise :-

• How to do the exercise :-

1. Stand straight with your feet together.

2. Hold a suitable weight in each hand.

3. Move your right foot back a big step and balance on your toes, keep your left foot straight and balance your body well.

4. Bend forward until your torso is almost parallel to the floor and the weight gets close to the ground.

5. Push with your left foot to stand back up slowly to the starting point.

6. You can repeat this exercise 15 - 20 times in three sets.

4. Weighted glute bridge exercise:

• How to do the exercise:

1. Lie on your back on the floor with your feet hip-width apart.

2. Bend your knees about 90 degrees and keep your feet firmly on the ground.

3. Place your hands beside you on the floor to support your body.

4. Push through your heels to lift your glutes and thighs up.

5. Hold this position for 2 seconds.

6. Slowly lower your muscles back down to the starting point.

7. You can repeat this exercise 15 - 20 times, in three sets.

5. Single-Leg Glute Bridge Exercise :-

• How to do the exercise :-

1. Lie on your back on the floor, with feet hip-width apart.

2. Bend your knees about 90 degrees, keeping your feet firmly on the ground.

3. Put your hands beside you on the floor to stabilize your body.

4. Lift your left foot straight up.

5. Push with your right heel on the ground to raise your glute and thigh muscles, keeping the raised leg straight.

6. Hold this position for 2 seconds.

7. Slowly return to the starting position and repeat on the other side.

8. You can repeat this exercise 15 - 20 times, in three sets.

Pick the exercises that suit you from the above and add them to your workout routine to strengthen the different leg muscles so daily activities are easier.

Article sources :- 1 , 2