The hamstrings are the major muscles found on the back of the thighs. Although they are referred to as one muscle, they actually have three distinctive parts: the semitendinosus, semimembranosus and biceps femoris. All three parts get activated when you perform a basic lower body exercise known as the floor bridge or the shoulder bridge.
Significance
The hamstrings are responsible for two functions: knee flexion and hip extension. Knee flexion takes place when the angle of your lower leg decreases, and hip extension takes place when your upper leg moves back behind your body. When you are running, your knee is flexing right before your foot strikes the ground, and your hip is extending when you push off the ground with your foot. Hamstring floor bridges create stronger hamstrings, which in turn helps improve running ability.
Execution
Evidenced by the name of the exercise, the hamstring floor bridge is performed on the floor. When doing the floor bridge exercise, you have two different ways of contracting your hamstrings. A dynamic contraction involves a consistent range of motion throughout. Basically, a muscle is lengthened then shortened. An isometric contraction involves holding the contracted muscle in a fixed position. To do the dynamic version, lie on your back with your arms out at your sides and heels resting on a bench, chair or wooden workout box. In a steady motion, lift your hips as high as possible and squeeze your hamstrings. Slowly lower your hips back down and repeat. To do the isometric version, lift your hips in the air and hold.
Variations
When doing the bridge, you have several variations to choose from to increase the intensity. For example, instead of placing your heels on a stable object, such as a chair, place them on a stability ball. The unbalanced nature of the ball will force you to contract more muscle fibers. Another variation is a single leg bridge. You have more than one way to do this. The basic way is to lift your hips up, extend one leg in the air, lower yourself down and repeat with the other leg. Another way to do this is to place only one heel on the support, raise and lower your hips for a series of reps and switch sides. Finally, you can keep your hips elevated as you slowly alternate lifting each leg in the air.
Tips
When doing the hamstring floor bridge, aim for 10 to 12 repetitions or hold your contractions for 20 to 30 seconds. When you raise your hips in the air, keep your knees slightly bent and pull inward with your heels to enhance the contraction
Other Benefits
Although the hamstrings take on a lot of the work with the floor bridge, there are other muscles being activated as well. The gluteus maximus, for example, is the large muscle in the butt that gets activated. The erector spinae is a grouping of muscles that run the length of the spine. The lower portion gets worked when you do the floor bridge. These are core muscles that help stabilize the spine. According to MayoClinic.com, strong core muscles make it easier to do most physical activities.
Member Comments