The hamstrings are often overlooked due to its lesser contribution to hip extension during the squat in comparison to the glutes and adductors. However, the hamstrings have an important role in pelvic orientation and control under load during the squat. Before we proceed to discuss about the role of the hamstrings, let’s review the anatomy of the hamstrings, as this will provide you a good insight into the function of the hamstrings during execution of the squat.
The hamstring muscle group consists of 3 main muscles: biceps femoris, semimembranosus and semitendinosus. The tendons of the long head of biceps femoris, semitendinosus and semimembranosus arise from the ischial tuberosity (i.e., lower portion of your glutes), which then course inferiorly to insert into different regions of the knee and upper leg region just below the knee. Due to these muscles crossing both the hip and knee joint, they function to extend the hip, flex the knee, and half of them also contribute to internal rotation of the thigh at the hip joint. On the other hand, the short head of biceps femoris only acts about the knee joint.
Hamstrings relationship with the pelvis during the squat
But first… hip extension is so much more than a glute contraction.
To summarize how we get into hip extension, during hip extension, our center of mass passes over our femur as it rotates back towards our body. The shape of your pelvis requires it to internally rotate to pass over the femur. Even though the glutes play a role in hip extension, hip extension itself is an internal rotation phenomenon. Your adductors and hamstrings both contribute to internal rotation and hip extension.
In addition, some lifters I see tend to display pretty poor control over their pelvis under load, whether it’s squatting or deadlifting, resulting in leaking of energy and compromising control of positions. A lot of people are unable to extend their hips correctly, as demonstrated by them using their back or tipping their pelvis forwards. Your hamstrings work to control your pelvic position through hip extension, by posteriorly tilting the pelvis. Together with the adductors, they both work together to better orientate and control your pelvis in the sagittal plane, which will in turn create a better orientation of the pelvis to allow more efficient extension of the hip.
Photo by Alora Griffiths on Unsplash
How do I improve hamstring function in the squat?
To learn how to control your pelvis using your hamstrings, there are many starting point exercises, such as the 90/90 hip lift. This exercise allows the lifter to understand how to posteriorly tilt their pelvis to neutral from extension together with 360 degree breathing. It also allows the lifter to feel correct oblique recruitment upon exhalation to control the rib cage and pelvic alignment required for heavy squats. Further progressions of the 90/90 hip lift include exercises which integrate concentric and eccentric action of the hamstrings with hip flexion and extension movement patterns.
How can I help you?
If you’re never able to “find your glutes” or struggle to “feel the tension” during squats and deadlifs
Keep getting hip flexor tightness and pinching at the hip
Tendonitis and ongoing muscle pain
Lower back pain
Patella tendon pain and quad strains
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