As you may already know, the back of the thigh makes up the femoral muscle group. This muscle group includes the femoral biceps (biceps femoris) and the ischiotibials, which are the semimembranosus and semitendinosus muscles.

Interestingly, many people develop their quadriceps but forget to work their ischiotibials, leaving these muscles prone to easy injury. We see this a lot in soccer players who injure their ischiotibials when kicking the ball because they haven’t developed them enough.

When we make a kicking movement to launch a ball into the air or raise our legs in the air for any type of sport, the main action of this movement engages our hip flexors and quadriceps. However, the ischiotibials are the muscles that stop the movement at the end of the action – which is why it’s important to work the ischiotibials.

To avoid possible injuries like painful muscle tears, here are some exercises to give your ischiotibials a complete workout:

Hamstring curl

1- Lie face down on machine with chest completely on padding or cushion

2- Place Achilles heels behind roller

3- Flex knees until roller reaches glutes

4- Return to starting position in controlled manner

Romanian deadlift

1- Stand holding barbell

2- Keep knees slightly bent

3- Bend forward, keeping buttocks back and shifting weight to heels

4- Return to starting position in controlled manner

To work your ischiotibials, you can include these two exercises in your workout sessions at least once a week.

Remember that your ischiotibials help you move around, which is why you need to include them in your sessions and work them completely.

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