Most times when the hamstring muscles are mentioned by athletes, it is in a negative manner. It is usually a case of-"Damn, I just tone my hamstring muscle." Of course, this is also because of the fact that the hamstrings are always involved in body mobility, whether it is sprinting (track and field events for example) or kicking (karate, Tae Kwon Do, soccer etc.) In these disciplines, the hamstring muscles will be constantly recruited. However, apart from muscle function, the hamstring muscle, in my opinion, is what gives the leg really great shape, and although it is ignored many times in favour of training other muscle groups like the quadriceps, I find the hamstring muscles to be the most sensuous looking muscles on a woman's body.
Hamstring anatomy
To shape your hamstrings properly, you should know the basic anatomy of the hamstrings. The hamstrings have actions over two joints and are made up of four heads. The name hamstring was coined, because the tendons (behind the knees) resembled a pig's (ham's) leg, which was strung around the tendons when it was hung up to cure. The heads of the hamstrings are the semimembranosus, semitendinosus and the biceps femoris which has two heads. Although the glutes are the primary hip extensor, the hamstrings are also active in hip extension. If you have tight hamstrings and weak glutes, this dominance can also lead to lower back problems, because in many cases lower back problems are also associated with tight hamstrings. This is why, apart from the injury factor, you should devote a considerable amount of time to properly stretching your hamstrings.
Hamstring shaping
You can shape your hamstrings with specific movements such as machine leg curls, or with multi-joint movements such as squats and lunges. Below I have listed some of my favourite hamstring movements:
• Stability Ball Curls-Lie on your back with your hands to your side. Place a stability ball under your heels with your legs fully extended; in this position your butt is resting on the floor. Start the exercise by raising your hips towards the ceiling while simultaneously pulling the ball towards your body with your heels. After the ball is drawn in, lower yourself back to the original position.
• 60 Metre Sprints-No one ever argues about the fact that sprinters have awesome hamstring development. After a proper warm-up, try performing 60 metre sprints for 15 repetitions. Note that because of the maximum acceleration you are trying to reach, proper stretching techniques must be applied to the hamstrings.
• Free Squats-For proper hamstrings development with the free squat, you must ensure that you descend low enough. If you stop short of the point where the back of your thigh forms a 90 degree angle with your calf, then you are not going to get the desired results.
• Soft knee Deadlifts-This is a great movement for people with light hamstrings. Ensure that your lower back is kept flat during the movement and don't try to use excessive poundage. This exercise also helps to bring out that beautiful hamstring curve that flows into a well-toned butt.
Keep Training.
-Brian Chin Leung is certified personal trainer