Hamstrings

The hamstrings are the muscle group at the rear of the upper leg. They are a key for walking and running.

Location

• Back of the thigh

• The muscles attach from the ischium (the curved bone forming the base of each half of the pelvis) to the tibia.

• The quality of the hamstrings (tension/tightness) impacts the hip joint.

Components:

1. Semimembranosus hamstring muscle – attach on the inside of the knee

2. Semitendinosus hamstring muscle – attach on the inside of the knee

3. Bicep Femoris hamstring muscle – two parts that attach at the top to the sit bone. The bottom attaches on the outside of the knee at the top of the fibula.

The Hamstrings are two-joint muscles (they affect movement in two joints). The positioning of one joint will affect the tension at the other end of the muscle and therefore the joint that it crosses.

Functions:

• Extend the hip joint by pulling the leg backwards

• Flex or bend the knee

• Internal rotation of the knee (when the knee is bent)

• External rotation of the knee (when the knee is bent)

• Assist in rotating the hip joint internally and externally

• Restrict movement of the pelvis in an anterior tilt.

• This muscle group is therefore key for walking and running.

Yoga implications:

• Forward bend (standing/seated) – the hamstrings cause restriction. Bending the knees changes the tension at the knee and allows more freedom at the hip.

• Downward dog (Adho mukha śvānāsana) – due to the fact that the hamstrings restrict movement of the pelvis in an anterior tilt it can impact the downward dog and the lower back may become rounded as the pelvis is in a posterior tilt.

Further reading

This muscle group can impact the Hips. Read more about the Hip Joint in a separate article.

You can also read separate articles on other muscles around the hip joint:

1. The Quadriceps

2. The Hamstrings (this article is one of the articles in the series)

3. The Adductors

4. The Gluteals

5. The Deep Six Lateral Rotators

6. The Psoas