The hamstrings, also known as the muscles at the back of the thigh, play a crucial role in our movements. These muscles allow us to bend our leg and extend the hip, and they stabilize the knee. Because of their important role in daily activities and sports performance, it is good to understand how the hamstrings work and how to strengthen them. In this blog, we discuss the anatomy of the hamstring, the importance of the muscles at the back of the leg, and we end with a powerful exercise to optimally train these muscles: the Nordic Hamstring Curl. 

Tip: Use this for the NordbeltThis makes it possible to perform the Nordic Hamstring Curl at home!

The Anatomy of the Hamstring: Origin, Insertion, and Function

The hamstrings consist of three muscles: the biceps femoris, the semitendinosus and the semimembranosus. These muscles are located together at the back of the thigh and each play a specific role:

1. Biceps Femoris – This muscle has two parts: a long head that starts at the ischium and a short head that starts at the back of the femur. The biceps femoris runs downward and attaches to the fibula, just below the knee. This muscle is essential for rotating the lower leg and bending the knee. (Llurda-Almuzara et al., 2021).

2. Semitendinosus – This muscle runs parallel to the biceps femoris on the inside of the thigh. The origin is at the ischium, and the muscle runs downward until it attaches to the inside of the shin, just below the knee. Research shows that this muscle is crucial for controlled movements, such as slowly stretching or rising from a seated position. (Peterson et al., 2017).

3. Semimembranosus – The semimembranosus runs deeper and parallel to the semitendinosus and also attaches to the shinbone. This part of the hamstring helps rotate the lower leg inward when the knee is bent. A well-developed semimembranosus helps stabilize the knee, especially during slow or controlled movements. (Samuel K Chu & Monica E Rho, 2017).

Due to the combination of origin at the ischium and insertion at the tibia and fibula, the hamstrings provide strong support for the hip and the muscles at the back of the knee. This anatomy of the hamstrings makes them indispensable for movements such as walking, running, and jumping.

The Important Function of the Muscles at the Back of the Thigh

The muscles at the back of the thigh are essential for making daily movements stable and efficient. Research shows that strong hamstrings reduce your risk of knee and hip injuries, especially during sports activities. Strong hamstrings reduce the risk of knee injuries such as cruciate ligament injuries by up to 70%, particularly in sports that involve a lot of jumping or quick turning. (Ekstrand et al., 2021).

In addition, training the muscles at the back of the leg helps improve your posture and balance. The hamstrings are responsible for supporting the pelvis and lower back, which means that well-trained hamstrings can reduce your back problems. Research shows that people with strong muscles at the back of the thigh often experience less back pain and can stand or walk longer without discomfort. (Veronese et al., 2021).

Muscles Back of the Leg: How Do You Keep Them Strong?

The muscles at the back of the leg work best when they are both strong and flexible. Flexible hamstrings can help prevent injuries, while powerful hamstrings improve performance. For example, runners who regularly train their hamstrings can improve their performance by 5-10% because they tire less quickly. (Tillaar van den et al., 2017).

Research also shows that strong hamstrings can reduce the load on the knees by 30%. This is especially important for athletes who experience a lot of knee strain, such as football and basketball players. (Cheung et al., 2012)Strengthening the muscles at the back of the knee helps reduce the risk of injury and improve performance.

Tip: Strengthen your hamstring with the Nordbelt. This concerns a strap to easily and effectively train the hamstrings at home. 

Nordic Hamstring Curl: The Best Exercise for the Hamstring

One of the most effective ways to strengthen the hamstrings is by doing the Nordic Hamstring Curl. In this exercise, you kneel on the ground and slowly lower yourself forward while tensing your hamstrings to stabilize your body. This exercise focuses on eccentric strength – training the muscle while it lengthens. Eccentric exercises like the Nordic Hamstring Curl have been shown to reduce the risk of hamstring injuries by 50-80%, especially in athletes. (Askling et al., 2003). In addition 

Through the Nordic Hamstring Curl with the Nordbelt By adding it to your training schedule three times a week, you can significantly increase the strength in your hamstrings. Athletes who do this exercise consistently have less than a 1% chance of hamstring injuries, compared to 13% for those who do not do this exercise (Petersen et al., 2011). This makes the Nordbelt together with the Nordic Hamstring Curl, indispensable for anyone who wants to keep the muscles at the back of the leg stronger and injury-free.

Conclusion: Take Care of Strong Hamstrings and Muscles at the Back of the Leg

The hamstrings and other muscles at the back of the leg are indispensable for movement, stability, and strength. By regularly doing exercises, such as the Nordic Hamstring Curl, you ensure that these muscles become stronger and function well. This way, you can prevent knee and back injuries and perform better in your daily activities and athletic goals.

Do you want to train your hamstrings optimally? Then start today with the Nordic Hamstring Curl with the Nordbelt and invest in strong, flexible, and injury-free muscles at the back of the leg!