Hamstring training - how to strengthen the semitendinosus muscles?

Table of Contents

Hamstrings are a muscle part that is often omitted. Usually, we put emphasis on the training of quadriceps and calves, but the rear thigh muscles seem less important to us. However, it should be remembered that neglecting any muscle has aesthetic and health implications that can be avoided by proper training. [1] [2]

What are hamstrings?

The rear thigh muscles cross the hip and knee joint and are composed of three separate muscles – biceps femoris, semimembranosus and semitendinosus. [12]

Biceps femoris – muscle in the inner thigh that begins in the thigh area and ends at the knee. Allows flexion and rotation of the knee joint and extension in the hip joint.

Semimembranosus – the largest muscle between hamstrings, starting at the hip and ending at the back of the fistula It allows flexing the knee, rotating the fistula and also extending the thigh muscle.

Semitendinosus – the longest hamstring muscle, located between the semimembranosus and the biceps femoris. It connects to the pelvic bone and ends at the fistula. It is responsible for fistula rotation, knee flexion and thigh extension. [12]

Best hamstring exercises

Say honestly, do you care about hamstrings during leg training? The reason you should not neglect them is not just the symmetry and appearance of your body. Weak hamstrings are one of the most common causes of injuries to athletes that occur in both men and women. In this article we will introduce you 10 exercises, which will give you strong and aesthetic hamstrings. [1]

1. Romanian deadlift

Romanian deadlift is one of the most effective exercises for strengthening the rear thigh muscles. It is different from the classic deadlift, because in the Romanian version, the knees almost do not bend at all. How to do it? Overgrip the dumbbell approximately at the width of your shoulders, while your hands point naturally down. Bend your knees slightly and bend yourself as if to lay a dumbbell on the floor. Keep your back straight and be careful not to bend your knees too much, otherwise you are not exercising properly. As you move down, feel the pressure above your knees and thus in the hamstrings. Then return to the starting position by pulling the buttery muscles. [2]

Hamstring training - how to strengthen the semitendinosus muscles?

2. Sumo deadlift

Sumo deadlift is another variant of deadlift that is designed to strengthen the rear thigh muscles. Approach the dumbbell so that its rod intersects the centre of your feet. Keep your legs wide, close to the weights during this exercise. Bend your waist and overgrip the dumbbell with both hands in the middle. Bend in the waist, point your gaze in front of you and hold your chest upright. Lift the dumbbell using the hips and knees and hold on, with the hips pointing towards the dumbbell, pushing the bladebones together. Then return to the starting position. [3]

You might be interested in these products:

3. Leg press

Sit in a leg press machine, place your feet on the platform and hold your feet approximately at the width of your shoulders. Release the safety lever and use the thigh muscles to push the weight until your legs are extended. However, never overload knees during this exercise to avoid injury. As you inhale, slowly return to the starting position so your knees and thighs are at a 90-degree angle. [4]

4. Seated leg curl

Set the desired weight and sit in the machine. Place your feet on the cylinder so that they touch it a few centimetres below the calf. When exhaling, push the cylinder down, under the thighs, and hold for 1 second in the final position. Then inhale and return to the starting position. [5]

5. Lying Leg Curl

Choose a suitable weight, lie down on the machine with your belly down and grasp the handles with your hands. Place your feet under the cylinder so that they touch the cylinder a few centimetres below the calf. During the exhalation lift the cylinder and hold it in the final position for 1 second. Exhale and slowly return to the starting position. Make sure that you do not move your thighs when you lift the roller and that you stay stable on the mat all the time. [6]

6. “Good morning”

The main advantage of this exercise is that you do not need machines, just a two-handed dumbbell. You start with a dumbbell on your shoulders, your back is stretched all the time. Bend the knees slightly, stick out your butt and lean forward to 90 degrees. With inhaling, get back to the starting position. In addition to hamstrings, you also strengthen the buttery muscles and the entire length of the erector spinae in this exercise. [7]

7. Hyperextension

Hyperextension is a great exercise for hamstrings, but also the lower back and buttery muscles. Stand in the hyperextension machine with your feet firmly anchored. Cross your arms over your breasts or behind your head. Bend your waist and bend your torso downward as you exhale. Then inhale back to the starting position. Keep your head in line with the rest of your body throughout the movement and feel the pressure in the rear thigh muscles. [7]

8. Glute-ham Raise

This exercise will remind you remarkably of hyperextension. You can do it on a special GHR bench, or your sparring partner can help. If you have a suitable bench in your gym, place your legs firmly between the rollers, put your thighs on the mat and get started. During the entire exercise, keep your lower back tight and move downward as you exhale. Then lift to an upright position so that your knee is at a 90-degree angle. [2]

If you don’t have the option to use a machine for this exercise, drop on your knees and ask a friend to hold you by the ankles from behind. Just like with a machine, make a move downwards with exhalation and then go up using hamstrings and buttery muscles when inhaling. [2]

9. Hip Thrust

This exercise is easy in regards of equipment, you just need a two-arm dumbbell. Lie on the ground and bend your legs in your knees. Place the dumbbell on the hips and lift the buttocks using the buttery muscles. Hold on for a while and return buttocks on the mat. With hip thrust, you will probably feel more pressure on the buttery muscles than hamstrings, but both muscles will be equally involved. [2]

10. Cable kickback

Attach the adapter to the ankle and lower pulley. Stand one step away from the machine that you can hold with your hands. Kick the leg with the weight back so that the knees of both legs are slightly bent at all times. After the series, repeat the exercise with the other leg. [2]

We hope you have discovered new exercises for your back thigh muscles in our article, so they become part of your leg training. If you’d like to let your friends know about this article, don’t hesitate to share it.

Protein

Pre-workout Supplements