The hamstrings, hamstrings, are among the muscles less considered in the gyms by bodybuilders men, whose training is reduced to some series of detachment and leg curl to the machines.
Not everyone knows that this muscle plays a very important role from the point of view of posture, the well-being of the lower back, the pelvis and performance in running, walking and jumping.
Index
WHAT FUNCTION DO FEMORAL MUSCLES HAVE?
The hamstrings are made up of three muscles: the primary one is the hamstring, which attaches to the gluteus maximus. The semitendinosus e semimembranosus internally connect the hip and knee joint.
- The hamstrings perform the function of hip extensors (bring the thigh backwards).
- They are bi-articular muscles and also perform a second function, that of flexion of the knee.
- They are also subject to elongation and shortening on the joints.
WHAT ARE THE BEST FEMORAL EXERCISES?
REMOVAL FROM THE GROUND
There are many variations of this fundamental multi-articulatory exercise in each training card; in the classic deadlifts, in the half deadlifts (hang), and in the straight legged deadlifts, the focus is precisely on the hamstrings and buttocks.
LEG CURL LYING DOWN
Excellent exercise to isolate the hamstrings; the angle of the bench serves to tension the hamstrings and to avoid lumbar hyperextension.
LEG CURL SITTING
This exercise also isolates the femoral muscles; unlike the previous one, it is performed seated and this variant allows you to flex the hip already at the start, causing the femoral muscle to be pre-stretched.
HYPEREXTENSION
These hyper extensions are performed on a bench usually at 45 ° and put the focus on the lumbar muscles, but if the natural curves of the back are maintained, the gluteus and hamstrings are activated.
GOOD MORNING
This exercise goes to work on the buttocks, hamstrings and lower back; it can be performed with the free rocker or with the multipower. It is not widely used in gyms, but I find it really useful and it never fails in any of my leg training sessions.
TIPS FOR FEMORAL TRAINING
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- Keep a low number of repetitions and a high number of sets; you need to train them with heavy loads to create enough tension for a hypertrophic response.
- Focus on the eccentric phase of the movement (part of lowering and distension), to which the posterior thigh muscles respond well.
- Exercises involving all areas of this muscle must be performed: good morning and leg curl for the hip extension function and deadlift for the back of the muscle.
- Vary the position of the feet for each exercise: neutral position, with introverted toes and with extroverse; this will activate different motor units and muscle fibers.
- The hamstrings need a recovery slow, so it is not recommended to train them more than once a week.
A well-trained hamstring guarantees greater force in squats, deadlifts and above all it protects the knees from injuries and discomfort.
Make training this muscle a priority and you will reap many benefits!
And how do you train your hamstrings? Do you dedicate a specific training session to these muscles?
Let us know in the comments!