Muscles are of great importance for a person. Everyone knows that it is on them that almost half of the body weight rests, they support it in an upright position and make the lower limbs move. In addition, the development of these muscles affects athletic beauty. But due to the complex structure of this section of the limbs, certain difficulties arise in the preparation of training complexes. That is why, before starting classes, you need to establish which hip and pelvic muscles are involved in the movement, and what exercises are needed for each zone. The posterior thigh muscle group performs extensor movements, the anterior flexion. We will tell you more about this below. At the end of the article, exercises for this muscle group will also be given.
Anatomical structure of the thigh
The hip bone is the largest element of this part of the body. Its tubular structureIt is cylindrical in shape and slightly curved forward. The muscles of the thigh are attached to the surface of the bone and are divided into several types:
- anterior group called flexors;
- adductor thigh muscles;
- back group, which are called extensors.
Specific features of the musculature are mass and great length. In addition, their structure under certain loads develops great strength. What is unique about the hamstrings? Let's figure it out.
His hamstrings
In the back of the thigh, muscle fibers start from the ischial tuberosity. In this area, they are covered by the gluteus maximus muscle. When descending, they are connected to the large adductor muscle. Below, the posterior group breaks up into a number of fibers (semimembranous and semitendinous zones), due to which the popliteal fossa is limited in movement. The biceps femoris, in turn, regulates it from the lateral side.
Thus, the posterior thigh muscle group is represented by such muscle fibers as:
- Biceps femoris, or biceps femoris.
- Spindle-shaped and long muscle that stretches along the entire back of the thigh. It consists, as the name suggests, of a short and a long head. The long one is attached to the ischial tubercle of the pelvic bone with the upper end, and to the tibia, that is, to the lower leg - with the lower end.
The anatomy of the posterior thigh muscles is unique. Let's take a closer look at the functions.
Functions
This zone has the following important functions:
- bends the shin and leg at the knee;
- keeps the balance of the body;
- extends the hip (straightens the torso from the bend and pulls the hip back).
M. biceps femoris is also actively involved in leg flexion and such movements that require the hip to be pulled back, in extensions from an inclined position. Lack of strength and flexibility in the hamstrings often results in poor posture, back pain, and knee problems.
There is also a common tendon muscle ligament in this zone. Its purpose is to flex the hip joint, as well as extend the knee joint and rotate it outward in this position.
The semitendinous ligament is a flat and long muscle that tapers downward and lies medially, that is, closer to the middle of the body, relative to the biceps femoris. Its upper part is attached to the ischium of the pelvic bone, and the lower part is attached to the lower leg, that is, the tibia. This part is activated when the knee and hip joints are flexed, in addition, when the knee is bent, it turns it inward. Also, the semitendinous zone takes part in the formation of a triangular aponeurosis of muscle tissue. What else is referred to as the posterior thigh muscle group?
Semimembranosus muscle fibers. A flat and long muscle located in the back of the thigh. With its upper end, it is attached to the ischial tuberosity of the pelvic bone, and with its lower end, todifferent parts of the tibia and muscle fascia of the lower leg. The semimembranosus muscle performs the following functions:
- extends the hip and takes it back, and also unbends the body from an inclined position;
- bends the lower leg (leg at the knee).
Description of the features of muscle fibers
Two heads are included in the femoral biceps, which differ from each other in their length. One of them originates in the semitendinous zone, and the other in the lateral lip. When they are connected together, their fixation is carried out on the site of the head of the fibula. The biceps femoris muscle is worked out when performing deadlifts with or without a bar, with lunges, bending the legs in the simulator, etc. To avoid stretching the posterior thigh muscles, it is necessary to increase the elasticity of the fibers.
The beginning of the semitendinous ligament is located in the area of the long head of the femoral biceps and ends in the area of the tibia near the medial surface. It can be said about the semimembranosus muscle that it is located from the ischial tuberosity and narrows gradually, passing into the muscular abdomen. Consider exercises for the posterior thigh muscles.
To work out the back muscle group, you need to perform the following exercises.
Deadlift
Exercising on straight legs. Such an exercise as a deadlift is one of the best in terms of developing the muscles of the posterior femoral surface. It is worth noting that ata significant lag in the development of these muscles or in their recovery after an injury, this exercise needs to be slightly transformed. In this case, a deadlift on a straight leg using dumbbells is necessary. In this case, you need to stand on one leg. In lowered hands, dumbbells should be held, while the free leg goes back. It is clear that in such an exercise the use of large weights is not allowed, which means that fifteen to twenty repetitions can be performed in the approach. The anterior thigh muscles are also trained.
Squats
When performing them with a barbell, a wide stance is required and recommended. At the same time, it is necessary to sit down almost until the gluteal muscles touch the floor. It is also worth noting that this manner will cause not only the accelerated growth of the femoral biceps, but also the gluteal muscle. However, overly enlarged buttocks do not look very good, which is especially true for men. A more acceptable option is squats with dumbbells in hand. This option makes it possible to emphasize the load on the femoral biceps.
Legs press
This exercise in the simulator is one that you can carefully adjust to your goals. If it is necessary to work out the biceps femoris, then the legs should be placed closer to the upper edge of the platform. Between the feet, the distance should be from 35 to 45 centimeters. In this case, the amplitude section is of great importance. You also need to try to rely not on the whole foot, but on the heels.
Bending the legs in the simulator
You cannot pass by this simulator. It is recommended to perform movements in turn with each leg, which will enable greater concentration on the functioning of the target muscles. The joint at the bottom does not fully unbend, but the leg is thrown up until it touches. All thigh muscles come into tone - the anterior medial and posterior groups.
Stretching exercises
Stretching plays an important role in the development of the posterior femoral surface and the prevention of injury. Since the target range is quite large, some effort must be applied to ensure that the stretch is adequate. No need to tear the muscle - a measured and calm increase in the range of motion is quite sufficient.
In addition to this method, when the leg is raised at a right angle in the supine position, deep lunges should also be used. The leg must be moved forward and sit on it. For an ideal lunge, you should be in a position where you can touch your knee with your chest.
Exercise recommendations
It is worth remembering that dynamic stretching is recommended before training the hamstring muscles, and after training, the muscle remains in a stretched state for about fifteen seconds. Also, you should not subject the stretched muscle to tension, as this will cause pain. Breathing should be shallow and calm, it is in this state that you can catch the moment when a muscle is stretched without instinctive tension at the same time. Working precisely on the back of the thigh, you can feel it to the greatest extent. By following these simple recommendations, you can move the muscle and reduce the imbalance in its development, as well as prepare for more serious stress.
The article discusses the anatomy and kinesiology of the posterior thigh muscles.
