The proximal hamstrings, semitendinosus and biceps femoris have a common tendon of origin on the ischium, which is the lower posterior part of the hip bone. The ischium has often been called the ‘sit bone’ as it supports the body’s weight when seated. The semimembranosus originates just laterally on the upper outer part of the ischial tuberosity. The distal hamstrings split at the knee attaching to the tibia and fibula.
The hamstrings extend the hip, as well as flex the knee and the bicep femoris portion, also aids in external rotation. In sprinting these biarticular muscles provide intense backward extension and produce very high forces of the lower limb, which are necessary during both stance and late swing phases of movement.
The proximal end of the hamstring can be found more difficult to train as many do not have the appropriate equipment that allows an athlete to isolate and progressively overload this important area.
The Pendulum Reverse Glute-Ham was designed with the specific ability to isolate three areas all related to running, sprinting and other forms of movement. Using the Glute-Ham by extending from a bent knee to straight leg during the movement develops one’s hips. Keeping the knees bent through an entire movement targets one’s glutes. Targeting and overloading the hamstrings especially the proximal portion is done with the legs held straight from start to finish as seen below.
Keeping Legs Straight During the Entire Movement
Reverse Glute-Ham
