Hamstrings (back of the thigh)
The back of the thigh. Involved in extending the hip and bending the knee.
Where is it?
The group of muscles at the back of the thigh. They mainly start from the sitting bone (ischial tuberosity) below the buttock, cross the back of the knee and attach to the lower leg bones (tibia and fibula). Apart from the short head of the biceps femoris, they cross two joints: the hip and the knee.
Muscles included: biceps femoris, semitendinosus and semimembranosus
Main actions
- Extend the hip
- Bend the knee
- Slowly control the tilt of the pelvis as you bend forwards
Stretches that lengthen the hamstrings (8)
Seated Hamstring Stretch
Hamstrings
Standing Hamstring Stretch
Hamstrings
Supine Towel Hamstring Stretch
Hamstrings
Hamstring Rolling
Feeling of tightness in the back of the thigh (hamstrings)
Supported Knee Extension
Hamstrings and knee extension
Supported Straight-Leg Raise
Hamstrings and hip flexion
Medial Hamstring Bias
Medial hamstrings
Lateral Hamstring Bias
Biceps femoris region
When it works in Pilates
They work as the pelvis is supported in bridge-type exercises, and as the legs keep their path in Leg Circles and Footwork. The point to check is whether the backs of the thighs share the support with the buttocks as the pelvis lifts.
Exercises with the hamstrings as a main muscle (9)
Half Hip Lift
Reformer PilatesTilt the pelvis backwards and lift the hips a little from the carriage.
Eccentric Hip Lift
Reformer PilatesExtend the knees to move the carriage away while maintaining pelvic height.
Single Leg Hip Lift
Reformer PilatesPress through the supporting foot and lift the hips a little.
Kneeling Single Leg Deadlift
Reformer PilatesHinge the trunk forwards at the hip and extend the opposite leg backwards.
Single Leg Deadlift
Reformer PilatesHinge forwards at the front hip and reach the arms forwards.
Pelvic Curl
Mat PilatesTilt the pelvis backwards while lifting the hips.
Side Kick · Front and Back
Mat PilatesReach the upper leg forwards without rounding the back or rolling the pelvis.
Single Leg Kick · Slow Pulses
Mat PilatesBend the selected knee, bringing the heel towards the seat without trying to touch it.
Double Leg Kick · Forward-Facing Variation
Mat PilatesBend both knees three times with small controlled movements, keeping the pelvis supported. The heels do not need to touch the seat.
Exercises with the hamstrings in a supporting role (3)
In daily life
Walking, running and bending forwards to pick something up.
About this page
The muscle descriptions are general anatomy, and bodies vary. They do not assess your body or promise any particular result. If you feel pain or discomfort, stop and talk to a qualified professional.
Sources, review and revision policy