Target Your Leg Muscles for Hamstring Development
Don’t Skip Leg Curls For Your Hamstring Development Goals
The Illusive Hamstring Muscle
Numbers guy Jeff Nippard is all about the details, so he makes sure that when it comes to leg day, no muscle is left behind. But when working on hamstring development, one muscle is more elusive than the rest according to the natural bodybuilder and powerlifter.
The Four Heads of the Hamstrings
"There are four heads on the hamstrings," explains Nippard. For those counting, these heads are the semitendinosus, semimembranosus, biceps femoris long head, and biceps femoris short head. Nippard says that unlike the other three heads, the biceps femoris short head does not cross the hip joint. Ok, cool fact, but what does that mean? "That means it cannot contribute to hip extension while you do a Romanian deadlift," he adds. This is because this short head of the hamstring is only used for bending the knee when it comes to your range of motion. "If you have a straight knee (like with an RDL), it simply won’t be active," sums up the social media fitness star.
The Importance of Leg Curls
"… if you skip your leg curls, you’ll never grow this head," explains Nippard. "So, does this mean you should only do leg curls? Probably not. You see, even though the leg curl does hit all four heads, it targets the lower hamstrings a bit more than the upper hamstrings. So, I think for the best overall hamstrings growth, you need both a leg curl exercise, like a Nordic ham curl, glute ham raise, or machine leg curl, and a hip hinge exercise like a good morning or a Romanian deadlift."
Building the Biceps Femoris Short Head
Building the biceps femoris short head will add to the overall shape at the back of your upper leg, and from a functional point of view, strengthening this muscle will also improve your knee flexion and leg rotation, providing better stability and staving off injury.
Conclusion
In conclusion, while the biceps femoris short head of the hamstrings may be the most elusive, it’s essential to include leg curls in your workout routine to target this muscle and achieve overall hamstring development.
Frequently Asked Questions
Q: What are the four heads of the hamstrings?
A: The four heads of the hamstrings are the semitendinosus, semimembranosus, biceps femoris long head, and biceps femoris short head.
Q: Why is the biceps femoris short head important to target?
A: The biceps femoris short head is important to target because it is only used for bending the knee and not for hip extension, making it a key muscle to include in your workout routine for hamstring development.
Q: How can I target the biceps femoris short head?
A: You can target the biceps femoris short head by incorporating exercises like leg curls, Nordic ham curls, glute ham raises, and machine leg curls into your workout routine.
Q: Why is it important to include leg curls in my workout routine?
A: Leg curls are important to include in your workout routine because they target the lower hamstrings and help to build overall hamstring development.