Yep, we’re looking at you. And we get it – hamstring day is a tough one, especially under the blue lights. But, having strong hamstring muscles is imperative in creating a strong, balanced body that is equipped for everything you will take on in your day. Exercises at [solidcore] are created with science in mind – everything from our monthly muscle focus to the time spent under tension is all purposefully crafted to provide a workout with a great core and cardio balance, mixed with upper and lower body muscle strengthening.
In a nutshell, hamstring muscles are used to extend the hip/press the hips forward and to bend at the knee. The hamstring consists of three muscles:
- Biceps Femoris – located on the most lateral side of the thigh, helps flex the knee, extend the thigh, and rotate the lower leg from side to side
- Semimembranosus – closest to the middle of the body, offers a medial rotation of the hip and lower leg
- Semitendinosus – between the two muscles above, the same function as semimembranosus
The hamstrings support the glutes by helping to extend at the hips. They also play a key role in stabilizing the knee joint and reducing the risk of injury.
injury prevention
Understanding the muscle group exercises of the hamstrings can enhance your workout effectiveness and prevent injuries. Because of their position in the posterior chain, hamstrings are antagonistic to the quadriceps. The quads are activated often in our daily lives – when we walk forward, get up from a chair, or are squatting in the gym. Because the quad muscles are often over-developed for a lot of athletes or those who workout, it is imperative that the hamstrings are strong enough to equate this strength. When the quad muscles greatly overpower the hamstrings, it puts unwanted strain on the knee joint as well as the hamstrings themselves. Engaging in injury prevention workouts that target the hamstrings is crucial for maintaining knee stability and overall leg health.”
For anyone who is a runner or plays a sport/engages in an activity where the body is required to slow down and change direction, strong hamstring muscles can help in maintaining torso orientation and control the body’s center of mass. Hamstrings are recruited when the body is decelerating, such as running downhill and controlling one’s speed. Using the hamstrings here helps decrease the amount of pressure on the joints in the lower body (knee, hips, and lower back).
Hamstrings aren’t the only muscle that can help with all the above! Inner thighs strengthen the stabilizer muscle of the knee and hip joints. Having strong inner thighs helps create a healthy stride in the body as it moves in any direction.
daily activation
Whether you notice it or not, your hamstrings are always at work – maybe even as you read this sentence!
Due to their role in hip extension and torso orientation, the hamstrings are often activated when the body is in proper posture. Additionally, they are recruited to work when standing up from a chair, going up and down stairs, bending over to pick something up, and many more daily activities.
under the blue lights
You may notice that there is no quadriceps muscle focus day at [solidcore], and that’s for a specific reason. Lower body exercises at [solidcore] focus on mainly targeting the posterior chain (the backside of the body) to help create a balanced body. Additionally, strong hamstrings support full-body flexibility exercises, ensuring better movement patterns and reduced stiffness
Of course, quads will come into play during some exercises, like a heavy squat or platform lunge. But, you’ll hear your coach constantly reminding you to target the glutes and hamstrings, through the mechanics of your movements, such as ”hinge your hips back and down rather than letting your knees fall forward.”
Or your coach may specifically speak to the contracting muscle, like ”contract your hamstrings to extend your knee slightly as you pulse at halfway.”
Many of the exercises done in class are performed in a prone position, or facing downwards. These positions, such as a plank or lunge, recruit muscles in the front or anterior part of the body. Working on strengthening muscles in the back or posterior part of the body will help achieve that balance. For example, the quads are being worked during all plank exercises, which is how many [solidcore] classes start. Because of that, hamstring day is super important in creating a balanced body.
Feeling inspired? Check out your local studio’s schedule to book your next hamstring day under the blue lights.