Hamstring Muscle Anatomy 101:
The Back-of-the-Thigh Muscles

This hamstring muscle anatomy guide includes a lesson on the muscles on the back of the thigh, as well as a list of the best hamstring exercises.

This page contains an outline of the hamstring muscle group anatomy and functions, a list of the top hamstring-focused weight lifting exercises, as well as a helpful glossary for defining the less-than-obvious terminology within this page...

Hamstring Muscle Anatomy

The hamstrings make up the backside of the thighs. Like the quadriceps, each hamstring contains three separate muscles:

1. Biceps Femoris

• Long Head.
  • Origin.
    • Ishial Tuberosity of the Ishium
  • Insertion.
    • Lateral Condyle of the Tibia
    • Head of the Fibula
  • Function.
    • External Knee Rotation
    • Hip Extension
    • Knee Flexion
• Short Head.
  • Origin.
    • Lateral Condyloid Ridge of the Linea Aspera on the posterior surface of the Femur
  • Insertion.
    • Lateral Condyle of the Tibia...
    • ...and the Head of the Fibula
  • Function.
    • Knee Flexion
    • External Knee Rotation

2. Semimembranosus

• Origin.
  • Ishial Tuberosity of the Ishium
• Insertion.
  • Medial Condyle of the Tibia
• Function.
  • Hip Extension
  • Internal Knee Rotation
  • Knee Flexion

3. Semitendinosus

• Origin.
  • Ishial Tuberosity of the Ishium
• Insertion.
  • Medial Condyle of the Tibia
• Function.
  • Hip Extension
  • Internal Knee Rotation
  • Knee Flexion

^ up to TOC

Hamstring Muscle Exercises

Hamstring Exercises. Examples of hamstring exercises include:

• Deadlifts
• Glute-Ham Raises
• Good Mornings
• Hip Extensions
• Leg Curls

^ up to TOC

Hamstring Muscle Anatomy Glossary

Use this hamstring muscle glossary if you have problems understanding any of the terminology within this page. I've divided the glossary into two categories: "Functions" and "Anatomy."

Functions

• External Knee Rotation. The rotatary action around vertical axis of the lower leg, away from the center-line of your body. This movement is only possible from a bent-leg position. Perfom this action by sitting (or standing) with bent-legs; press the heels of your feet against the floor and pivot your feet by turning your toes to the outside.
• Hip Extension. Straigheting your body at the hip joint by increasing the angle between your thighs and torso. Perform this movement by driving your hips forward with a pelvic thrust movement; or by extending a leg backward into the air like a figure skater.
• Internal Knee Rotation. The rotatary action around vertical axis of the lower leg, toward the center-line of your body. This movement is only possible from a bent-leg position. Perfom this action by sitting (or standing) with a bent-legs; press the heels of your feet against the floor and pivot your feet by turning your toes to the inside.
• Knee Flexion. Curling your leg backward and upward by flexing the back of the thigh (hence the "leg curl" exercise). You can perform this action by trying to kick yourself in the butt with the bottom of your foot.

Anatomy

• Condyle. The "knuckles" or rounded bulges on the joint of a bone.
• Condyloid Ridge. The distinct edge that clearly defines the condyle.
• Femur. The thigh bones.
• Fibula. The calf bones.
• Ischium. The sitting bones.
• Ishial Tuberosity. The large, rough-surfaced bony swelling on the posterior of the superior ramus of the ischium (i.e. the bottom of the sitting bones). Simply put, these are the parts of the sitting bones that sustain the weight of your torso when seated; you can feel them when sitting on a hard surface.
• Lateral. On, or extending toward, the outside.
• Linea Aspera. The rough-textured edge on the posterior side of the femur.
• Medial. On, or extending toward, the inside.
• Posterior. Rear, or back.
• Tibia. The shin bones.

^ up to TOC

Share |

^Top of Page