Introduction
In this article, we will discuss the importance of hamstring training for injury prevention, athletic performance, and aesthetics. We will explore the anatomy of the hamstrings, their functions, and the most effective exercises for optimal hamstring development. By understanding the science behind hamstring training, you can achieve the best results possible.
Anatomy and Functions of the Hamstrings
The hamstrings consist of four distinct muscles:
- Semimembranosus (medial aspect)
- Semitendinosus (medial aspect)
- Biceps femoris long head (lateral aspect)
- Biceps femoris short head (lateral aspect)
These muscles can be further divided into proximal (upper) and distal (lower) regions. The semimembranosus, semitendinosus, and biceps femoris long head are biarticular muscles that cross both the hip and knee joints, allowing them to perform hip extension (e.g., during a deadlift) and knee flexion (e.g., during a leg curl). The biceps femoris short head only crosses the knee joint and can only function to flex the knee.
Effective Hamstring Exercises
To train the hamstrings effectively, it is essential to engage in exercises that target both hip extension and knee flexion. Contrary to popular belief, the squat is not an effective hamstring exercise, as it primarily involves hip extension and knee extension, resulting in minimal tension on the hamstring muscles. Instead, consider the following exercises for optimal hamstring development:
Hip Extension Exercises
- Deadlift (both conventional and sumo)
- Stiff-legged or Romanian deadlift
- Lower back extension
- Reverse hyperextension
Knee Flexion Exercises
- Slide leg exercise or gliding leg curl
- Seated row machine leg curl
- Glute ham raise
- Lying or seated machine leg curl
Foot Positioning and Targeting Hamstring Regions
During leg curls, the position of your feet can affect which region of the hamstrings is targeted. Pointing your toes outwards activates the lateral (outer) hamstrings, while pointing your toes inwards targets the medial (inner) hamstrings. To fully activate the hamstrings across their entire length, it is crucial to include both hip extension and knee flexion exercises in your training regimen.
Fiber Composition and Repetition Recommendations
Contrary to popular belief, the hamstrings are not fast-twitch dominant and contain a mix of type 1 and type 2 muscle fibers. As a result, it is recommended to use both high and low repetition ranges when training the hamstrings.
Sample Training Program
For optimal hamstring development, consider a training program that includes hamstring exercises twice per week, ideally on lower body days. For example:
- Leg day 1: Heavy stiff-legged deadlift (4-8 reps) and light leg curl-based movement (8-20 reps)
- Leg day 2 (2-3 days later): Heavy leg curl-based movement (4-8 reps) and light hip extension-based movement (8-20 reps)
A supplemental exercise can be added on either day, but be cautious not to exceed 20 sets for the hamstrings per week, as this may lead to recovery issues.
Conclusion
Developing strong and well-balanced hamstrings is crucial for injury prevention, athletic performance, and overall aesthetics. By understanding the anatomy and functions of the hamstrings, incorporating effective exercises, and following a structured training program, you can achieve optimal hamstring development and make the most of your training efforts.
