Bodybuilding.com - Hamstrings: Exercises, Anatomy And Tips!

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A muscle can pull but it cannot push.

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Anatomy Of The Hamstrings

The Hams

Major Muscles That Act On Hip & Knee Joints:
Move your mouse over the following links for information on the specific muscles.
Iliacus
Psoas
Rectus femoris
Semitendinosus
Semimembranosus

Major Muscles:

MUSCLE Move Your Mouse Over The Muscle Links (Above) To See Details.

ORIGIN

INSERTION

FUNCTIONS

Hamstrings Pictures

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Hamstring Articles

RECOMMEDED HAMSTRING ARTICLE

Get Huge Hamstrings! Don't Ignore Them.
Let's be honest, any back pose isn't complete without having your hamstrings up to speed. Get some great ideas right here about building up your hamstrings.
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RECOMMEDED HAMSTRING ARTICLE

Do Weak Hamstrings Destroy Your Physique?
The hamstrings can make or break you in a competition. Don't let it happen. Follow these great example exercises to build some very impressive Hamstrings. Learn more now!
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RECOMMEDED HAMSTRING ARTICLE

Eye-Popping Hams!
If you want eye-popping hamstrings, then you better be prepared to work yourself into the ground.
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Top Hamstring Exercises

Barbell Lunge

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Can also be done with dumbbells in each hand instead of using a barbell.

Dumbbell Lunges

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

Flutter Kicks

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: On a step or platform, (or on your bed if you train at home) lie facedown with hips on the edge of the step, legs straight with toes resting lightly on the floor. (If you are using a bed, your legs will be off the edge and your feet high off the floor.) Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. Lift one leg higher then the other and alternate. Move each leg as though you are doing a flutter kick in water. Try doing 3 sets of 20 repetitions on each leg.

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Hamstring Workouts

RECOMMEDED HAMSTRING WORKOUT

Hamstring Development For Athletes!
Hamstrings are typically worked improperly in most training environments as most gym settings utilize curling style motions in order to isolate them which neglect the insertion points of origin. Learn why and what exercises work!
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RECOMMEDED HAMSTRING WORKOUT

Hamstring Paradigm!
Understanding the functions of each of the hamstring muscles is the first step towards devising an effective hamstring workout. Learn why!
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