If you want a top grade in this most important elements of the leg, then please have a good read here and pay attention! From there, all you have to do is take what you learned from the course and utilize it in the gym for massive hamstring gains.

Chapter 1: Anatomy of the Hamstrings

Three muscles make up the hamstrings. Those three muscles are the Biceps Femoris, Semi Membranosus and the Semi Tendinosus.

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All three muscles originate on the pelvic bone under the glutes and then insert on the tibia.

The bicep femoris, semi membranosus and semi tendinosus are used for flexing the knee as well as hip extension. Think of knee flexion as a leg curl, taking your foot and moving it towards your glutes in one fluid motion. An example of hip extension is where you are moving your leg to the rear. Think of the movement like a stiff-leg deadlift.

Chapter 2: Different Parts of the Hamstrings

Here we talk about the different aspects of the hamstrings so you fully understand each specific part.

Biceps Femoris
As its name indicates the biceps femoris is a muscle with two heads – long and short.
The long head of the muscle starts at the lower and inner impression of the tuberosity of the ischium on the back side. This is located at the back of the hip bone, it then travels down and inserts on the lateral condyle of the tibia.

The short head of the muscle starts between the adductor magnus and the vastus lateralis and extends as high as the insertion of the glute muscles. The adductor magnus originates on the lower part of the ischial tuberosity inserts onto the tubercle below the medial condyle on the tibia. The adductor magnus is responsible for hip extension.

Semimembranosus
The semimembranosus is located at on the medial side on the back of the thigh. The muscle originates on the hip, specifically the tuberosity of the ishium. it travels down and inserts onto the medial condyle of the tibia.

Semitendinosus
The semitendinosus is found at the medial and posterior area of the thigh and originates from the same place as the semimembranosus (the tuberosity of the ishium found on the hip). From there it travels down and inserts onto the upper part of the medial surface of the tibia.

Chapter 3: Hamstring Exercises

• Seated Leg Curls
• Lying Leg Curls
• Standing Leg Curls
• Lying Bodyweight Flutter Kicks
• Stability Ball Flutter Kicks
• Barbell Stiff-Leg Deadlifts
• Dumbbell Stiff-Leg Deadlifts
• Dumbbell Lunges
• Barbell Lunges
• Smith Machine Stiff-Leg Deadlifts
• Squats
• Glute-Ham Raises
• Barbell Good Mornings

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Chapter 4: Mass Building Hamstring Workouts

Here are some workouts that will absolutely hit your hamstrings and help develop and strengthen them:

Workout #1
Squats 3 x 8-12
Dumbbell Lunges 3 x 8-12
Smith Machine Stiff-Leg Deadlifts 3 x 8-12
Glute-Ham Raises 3 x 8-12

Workout #2
Lying Leg Curls 3 x 8-12
Barbell Lunges 3 x 8-12
Dumbbell Stiff-Leg Deadlifts 3 x 8-12
Barbell Good Mornings 3 x 8-12

Workout #3
Standing Leg Curls 3 x 8-12
Barbell Stiff-Leg Deadlift 3 x 8-12
Dumbbell Lunges 3 x 8-12
Stability Ball Flutter Kicks 3 x 8-12

Workout #4
Squats 3 x 8-12
Barbell Stiff-Leg Deadlift 3 x 8-12
Glute-Ham Raise 3 x 8-12
Lying Bodyweight Flutter Kicks 3 x 8-12

Workout #5
Barbell Stiff-Leg Deadlift 3 x 8-12
Barbell Lunges 3 x 8-12
Lying Leg Curls 3 x 8-12
Glute-Ham Raises 3 x 8-12

Workout #6
Seated Leg Curls 3 x 8-12
Dumbbell Stiff-Leg Deadlift 3 x 8-12
Dumbbell Lunges 3 x 8-12
Barbell Good Mornings 3 x 8-12Course Conclusion

As always, harness mind and body when you workout. Focus on your hamstring with these exercises and target them fully. Don’t over extend yourself and use loads that force you to employ all manner of other muscle groups to cope! Have fun! Enjoy what you are doing, stay motivated and the results will follow! Good luck and see you at graduation!

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