Hamstrings
introduction
The most important hamstring muscles are the half tendon muscle (M. semitendinoses) and the biceps thigh muscle (Biceps femoris muscle). They are located on the back of the thigh and cause the lower leg to be drawn towards the buttocks. However, since these muscles are seldom exercised compared to the thigh extensor muscles, they are often stunted and tend to cramp. These antagonists of the thigh extensor muscles are trained by the hamstrings.
Trained muscles
- biceps thigh muscle (Biceps femoris muscle)
- Slim muscle (M. graciles)
- Hemi-tendon muscle (M. semitendinosus)
- Flat tendon muscle (Semimembranosus muscle)
Description hamstrings
Lying leg curls:
The athlete is lying on a bench, his heels (Rear foot) keep contact with the resistor. The gaze is directed to the side. The resistance of the weight on the heel is pressed against the buttocks. The yielding (eccentric) phase must be carried out slowly.
Sitting hamstrings:
During this exercise, it is important not to put pressure on the patella. The thigh is fixed by a supporting surface and the weight is pressed towards the buttocks.
Modifications
Since this exercise can only be carried out with the help of a training device, modifications are hardly possible. The use of an expander requires a very high level of coordination. The expander is attached in front of the body and on the foot, then the lower leg is pulled to the buttocks.
Another possibility to train the back thigh muscles is through the use of an expander band. Here you will find detailed information about leg curls with the expander.
