Hamstrings have two important functions. Are you strengthening both of them?
How often do you think about your hamstrings?
Probably not much, since they generally function enough to keep us moving freely throughout our days.
The hamstrings (biceps femoris, semitendinosus, and semimembransosus) have two main functions/movement patterns:
Extend the hip
Flex the knee
If you go to the gym regularly you are probably doing an exercise that strengthens hip extension. Deadlifts are a good example of this movement pattern.
However, you may be neglecting knee flexion! This pattern can be especially lacking in functional fitness classes (crossfit, HIIT). Knee flexion happens when the hamstring muscles flex at the knee joint and bring the heel closer to the glutes. This happens:
When we run, but more so when we run fast (think about a sprinter, when their heels come almost to their butt on each stride, and compare that to the shuffle we generally do when running at a moderate pace).
When we do exercises that specifically work knee flexion
Knee flexion plays a vital role in healthy and pain free knees, so here are a few ways to add this movement to your training:
Hamstring curl machine: this is the easiest way to train knee flexion, IF you have access to this machine. If not, you can do bodyweight hamstring curls on a rower
Body weight Knee Flexion movements: Some of my favorites are
If you want a balanced training plan that covers all of your bases, Mezzo’s programming includes knee flexion training at least once a week, every week, and we’ve had many clients tell us their knees have never felt better.
Happy training, and cheers to healthy knees!
