Much of your knee stability is due to the opposing muscle groups of the quadriceps in front and the hamstrings behind. While we tend to have much more strength in the quads than we do in the hamstrings, focused work can reduce that imbalance. In fact, we can improve knee health with strong hamstrings.
Note: This post is for information only and is not intended to replace the advice of a physician or an assessment by other wellness professionals.
Hamstring Anatomy and Function
Your hamstring muscles are on the back of the thigh and they work to bend or flex the knee. You can feel the two bands of tendons for these muscles behind the knee. The quadriceps muscles on the front of the thigh work to extend or straighten the knee. The ratio of strength between these two opposing muscle groups can affect stability and performance.
The Ideal Quad to Hamstring Strength Ratio
The quadriceps are nearly always stronger than the hamstrings. It’s estimated that most of us have a ratio of hamstring to quadriceps strength of 50 to 80%. So, for example, if you could lift 100 pounds in knee extension, you’d probably be able to do a hamstring curl with somewhere between 50 to 80 pounds.
Multiple sources suggest that a 50% ratio is needed for normal daily activities, while a much higher ratio is associated with increased knee health and stability, along with improved performance.
I bring all this up, not because I want you to figure out your exact ratio and then set a specific percentage goal. What I want you to know is that, while your quads will probably always be stronger than your hamstrings, you can optimize your knee health by reducing that difference.
How to Strengthen Your Hamstrings
There are many techniques to strengthen the hamstrings but one of my favorites is bridging. This exercise is often considered basic, but you can challenge yourself with several variations. Here are just a few.
I’ll cover more hamstring exercises in a future post. For now, try some bridge variations. And just being more aware of your hamstrings and focusing on them in your workouts – whether you’re doing squats, running, or lifting weights – will help you improve knee health with strong hamstrings.
Stay fit!
Here are two more bridge variations that work hamstrings and focus on core strength: