📖 Static demo — read-only snapshot

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Hamstrings (Group)

Posterior thigh muscle group comprising biceps femoris (long and short heads), semitendinosus, and semimembranosus. Primary knee flexors and hip extensors.

Draft95%

Anatomy

Origin: Ischial tuberosity (long heads); biceps short head: lateral lip of linea aspera
Insertion: Biceps: head of fibula; Semimembranosus: posterior medial tibial condyle; Semitendinosus: pes anserinus
Action: Knee flexion, hip extension; medial hamstrings assist internal rotation of knee; biceps assists external rotation
Innervation: Tibial division of sciatic nerve (L5-S2) for long heads and medial hamstrings; common fibular division for biceps short head
Blood Supply: Perforating branches of profunda femoris artery

Movements (4)

Movement	Joint	Role	Notes
Hip Extension	Hip Joint (Coxofemoral)	Primary	—
Knee Flexion	Tibiofemoral Joint	Primary	Group reference
Posterior Pelvic Tilt	Lumbopelvic	Secondary	Prime-mover mapping (data-integrity pass).
Hip External Rotation	Hip Joint (Coxofemoral)	Synergist	Biceps femoris assists

Exercises (71)

Exercise	Role
Leg Curl	Primary
Nordic Hamstring Exercise	Primary
Kettlebell Swing (Two-Hand)	Primary
Hip Flexor and Hamstring Stretching	Primary
Single Leg Hip Hinge with Bench	Primary
Towel Hamstring Curl	Primary
Hamstring and Calf Strengthening	Primary
Hip Hinge / Deadlift Pattern	Primary
Bodyweight Hip Hinge	Primary
Kettlebell Good Morning	Secondary
Glute Bridge with March	Secondary
Split Squat / Bulgarian Split Squat	Secondary
Power Clean (Hang Variation)	Secondary
A-Skip / B-Skip Running Drills	Secondary
Foam Roller Bridge	Secondary
Sit-to-Stand	Secondary
Bridge	Secondary
Goblet Squat	Secondary
Reverse Lunge	Secondary
Assisted Pistol Squat	Secondary
Hip Thrust	Secondary
Burpee	Secondary
Jump Squat	Secondary
Neuromuscular Exercise (Step-Downs / Single-Leg Balance)	Secondary
Superman	Secondary
Single-Leg Glute Bridge	Secondary
Walking Lunges with Trunk Rotation	Secondary
Standing Hip Circles	Secondary
Prone Hip Extension (Active, Slow Tempo)	Secondary
Isometric Glute Squeeze	Secondary
Step-Up Variations (Forward, Lateral, Cross-Over)	Stabilizer
Depth Jump (Drop Jump)	Stabilizer
Thoracic Extension with Hip Hinge on Wall	Stabilizer
Bent-Over Row	Stabilizer
Wall Ball Squat	Stabilizer
Leg Press (Limited ROM, 0-60°)	Stabilizer
Squat	Stabilizer
Knee Split Squat Isometric Holds	Stabilizer
Backwards Walking	Stabilizer
Eccentric Step-Down	Stabilizer
Forward Lunge	Stabilizer
Cobra Pose	Stabilizer
Spanish Squat (Belt-Assisted)	Stabilizer
Eccentric Stair Descent	Stabilizer
Wall Sit Isometric	Stabilizer
Barbell Row	Stabilizer
Single-Leg Sit-to-Stand	Synergist
Single Leg Squat / Pistol Squat	Synergist
Back Squat (Barbell)	Synergist
Front Squat	Synergist
Wall Sit	Synergist
Backpack Weighted Carry	Synergist
Countertop-Supported Squat	Synergist
Bird Dog to Elbow-Knee	Synergist
Step-Up on Stairs	Synergist
Cook Hip Lift (Single-Leg Bridge with Contralateral Hip Flexion)	Synergist
Standing Quad Stretch	Synergist
Wall Hamstring Stretch	lengthening
Mindfulness-Integrated Stretching	lengthening
Legs-Up-the-Wall	lengthening
Standing Hamstring Stretch (Foot on Step)	lengthening
World's Greatest Stretch	lengthening
L-Sit	lengthening
Supine Hamstring Stretch (Strap-Assisted)	lengthening
Downward Dog (Adho Mukha Svanasana)	lengthening
Active Straight Leg Raise (ASLR)	lengthening
Straight Leg Raise	lengthening
Quadriceps Strengthening (SLR / Terminal Knee Extension)	lengthening
Hanging Leg Raise	lengthening
Leg Extension	lengthening
Seated Knee Extension (Bodyweight)	lengthening

Sources

Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation — Anatomy of Hamstrings (Group) — origin, insertion, action, innervation
Muscles: Testing and Function with Posture and Pain — Manual muscle testing for Hamstrings (Group)