The hamstrings are made up of three muscles. Those three muscles are the biceps femoris, semimembranosus, and the semitendinosus.

All three of these muscles originate on the pelvic bone under the glutes, and then insert on the tibia.

The bicep femoris, semimembranosus, and the semitendinosus are all used for flexing the knee as well as hip extension. For those of you who aren’t familiar with that terminology, think of knee flexion as a leg curl—where you are taking your foot and moving it towards your glutes in one fluid motion. An example of hip extension is where you are moving your leg to the rear. You can think of the movement like a stiff-leg deadlift.

Different Parts of the Hamstrings

Biceps Femoris
The biceps femoris is a muscle that like its name says (bi-) has two heads. There is a long as well as a short head to the muscle.

The long head of the muscle starts at the lower and inner impression of the tuberosity of the ischium on the back side. For those who are not sure where that is located, think of it attaching to the back of the hip bone. It then travels down and inserts on the lateral condyle of the tibia.

The short head of the muscle starts between the adductor magnus and the vastus lateralis and extends up as high as the insertion of the glute muscles. The adductor magnus originates on the lower portion of the ischial tuberosity and is inserted onto the tubercle below the medial condyle on the tibia. The adductor magnus is responsible for hip extension.

Semimembranosus

The semimembranosus is located at on the medial side on the back of the thigh. The muscle originates on the hip, specifically the tuberosity of the ishium. From there it travels down and inserts onto the medial condyle of the tibia.

Semitendinosus
The semitendinosus is located at the medial and posterior area of the thigh and originates from the same place as the semimembranosus (the tuberosity of the ishium found on the hip). From there it travels down and inserts onto the upper part of the medial surface of the tibia.

Different Hamstring Exercises

Lying Leg Curls
Standing Leg Curls
Straight Leg Cable Pull Through

Stability Ball Flutter Kicks
Barbell Stiff-Leg Deadlifts/Smith Machine Stiff-Leg Deadlifts
Dumbbell Lunges/Barbell Lunges

Squats
Glute-Ham Raises
Barbell OR Smith Machine Good Mornings

Here you will find numerous workouts that you can try in the gym. Give them a shot and see which works best for you. Remember, not all exercises or workouts will work for everyone, each person’s muscles respond differently to the stimulation of a workout; therefore, you will need to play with different exercises and different rep ranges. Give it a shot! You can thank me later when you get lots of compliments

Workout #1

Squats 3×8-12
Dumbbell Lunges 3×8-12
Smith Machine Stiff-Leg Deadlifts 3×8-12
Glute-Ham Raises 3×8-12

Workout #2

Lying Leg Curls 3×8-12
Barbell Lunges 3×8-12
Dumbbell Stiff-Leg Deadlifts 3×8-12
Barbell Good Mornings 3×8-12

Workout #3
Standing Leg Curls 3×8-12
Barbell Stiff-Leg Deadlift 3×8-12

Dumbbell Lunges 3×8-12
Stability Ball Flutter Kicks 3×8-12

hamstrings
Workout #4
Squats 3×8-12
Barbell Stiff-Leg Deadlift 3×8-12
Glute-Ham Raise 3×8-12
Lying Bodyweight Flutter Kicks 3×8-12

Workout #5

Barbell Stiff-Leg Deadlift 3×8-12
Barbell Lunges 3×8-12
Lying Leg Curls 3×8-12
Glute-Ham Raises 3×8-12

Workout #6

Seated Leg Curls 3×8-12
Dumbbell Stiff-Leg Deadlift 3×8-12
Dumbbell Lunges 3×8-12
Barbell Good Mornings 3×8-12

In Conclusion

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your hamstrings, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your hamstrings.

Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned and see where it takes you. Good luck and post your progress on my page!

Your friend and coach,

Crystal aka Barbell_barbie.ny

N.A.S.M. CPT
N.A.S.M NUTRITON
N.A.S.M MMA

References:

https://www.yogajournal.com/yoga-101/anatomy-101-understanding-hamstrings

http://www.thesometimessinglemom.com/blog/booty-building-101

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Fortunately, when you feed your body the right foods, your body will soak up all that good stuff. Not sure what I mean by the “right” food? Well, these five foods are the perfect place to start. Add them to your daily meals and you’ll feel lighter, happier, and more energized.

1. Dark Leafy Greens

These guys top the list because they are high in vitamins. Spinach, kale, broccoli, and cabbage are all great choices. You should be eating at least 2-4 cups per week.

Aside from the vitamins, dark leafy vegetables are a great source of fiber—which your gut loves. Fiber keeps things moving. And a happy gut equals a happy, energized you. That means no bloating and more time feeling great in your body. If you struggle with tummy issues, eat at least one serving of leafy greens per day.

2. Citrus Fruits

Fruit in general is a great energy booster. Your brain and body love the natural sugar. But, citrus fruits specifically have the power to wake you up because they stimulate the sensory systems in your brain. The smell of an orange or grapefruit enlivens your senses and sharpens your focus.

So if you have a long to-do list or a major project you have to complete by the end of the day, start your day with a juicy grapefruit or orange. Or, branch out and try blood oranges, tangerines, or mandarins.

3. Dark Chocolate

Yep, dark chocolate has sugar. But if you choose low-sugar options, you can get all the nutritional value without any guilt. Dark chocolate provides vitamins, minerals, fiber, and antioxidants. It even gives you a small dose of caffeine. The caffeine content is small though, so you don’t need to worry about any jitters.
Keep a can at your desk and have a handful when you’re hungry. Walnuts are high in ALA, a type of omega-3 faworkday; peanuts are high in folate and vitamin E; and almonds have more calcium than any other nut.

It’s the perfect treat for the end of a work day when you need that extra boost to make it through the final hour. Keep small, single portions in your desk and sneak a treat when you need an energy boost.

4. Nuts

You can find nuts in energy bars or snack packs at your local grocery store for good reason. Almonds, walnuts, cashews, and the like, offer your body a variety of vitamins, minerals, and, most importantly, dietary fat.

Fat helps your body use energy over a longer period of time, which helps keep you from crashing after snacking. So for sustained energy, nuts are your go-to energy booster (provided you don’t have a nut allergy). To keep them super healthy, try to eat sprouted, soaked, or raw nuts. Your intestines will thank you.
5. Water

I know, it seems like a lame tip, but a lot of women forget to stay hydrated. Your brain legitimately can’t work properly if it’s not hydrated. So, drink up! My favorite way to drink water (hot or cold) is to add some lemon slices. That way, I get to harness the power of citrus while providing my body and mind with the hydration it needs to stay on point.

Combine these healthy eats with exercise and you’ve got a power combo. Stretch, walk, run, or do yoga—every day. Do this consistently and you’ll feel more energized, with a clearer mind and body.

But all of this is just advise.

You can do whatever the F**k you wanna do!

Your friend and coach,

Crystal

NASM CPT

References:

https://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx

http://www.foodmatters.com/article/12-foods-to-boost-your-mood-energy

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