Three muscles -- the semitendinosus, semimembranosus and the biceps femoris -- make up the hamstrings, located in the back of the upper leg. The hamstring tendons attach the muscles to the sitz bones that can be felt under the cheeks of the buttocks. The distal, or lower ends, attach behind the knees. The hamstring muscles are important for a variety of functions and activities.
Protection From Knee Injury
Strong hamstring muscles can protect the knees from injury. The hamstring muscles absorb stress placed on the knee from running, walking and other activities. Weakened hamstrings can lead to knee instability and injury risk.
Standing, Climbing
Without hamstring strength, it's more difficult to get up from a chair and climb stairs. The quadriceps -- the large thigh muscle -- and the hamstrings engage when standing from a sitting or squatting position. Bodybuilders need strong hamstring muscles to perform squatting exercises. Seniors need strong hamstrings for balance and everyday activities that can help maintain independence.
Cycling
Strong hamstrings give cyclists power. The muscle is important for knee flexion and extension. Flexibility and hamstring strength are needed to avoid injury and prevent fatigue. Symptoms of strain might include pain in the middle of the back and thigh.
Running and Jumping
Strong hamstrings protect runners from injury and help with speed. Flexing the hip, swinging the leg back and striking it on the ground consistently engages the hamstrings. Strength helps with acceleration, deceleration and injury prevention. The same mechanism applies to long jumpers.
Hamstring Exercises
Exercises for strong hamstrings include lunges, backward knee flexes with light weights and leg curls. Backbends, bridge and chair poses used in yoga strengthen the hamstrings, but should be guided by a certified yoga practitioner to avoid injury. Practicing high kicks can keep the hamstring flexible and strong. Swimming and cycling are effectively gentle exercises that can be performed by otherwise healthy individuals and not just athletes.
Warning
Never engage in new exercise activities without guidance from your health care provider or a certified personal trainer. Hamstring injuries, which involve a sudden sharp pain in the back of the thigh, require rehabilitation to prevent long-term disability.
References
- Nicholas Institute of Sports Medicine and Athletic Trauma: Hamstring Pull
- University of Oklahoma Health Sciences Center: Lombard's Paradox
- Dynamic Chiropractic; Weak Muscle Equals Tight Muscle; Warren Hammer
- Dubin Chiropractic: Hamstring Injury
- "Yoga Journal"; The Long and Short of Legs; Julie Gudmestad
- Sports Injury Clinic: Strengthening Exercises for Hamstring Strains
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