HAMSTRINGS – STRAIGHT LEG vs. KNEE FLEXED – RESEARCH
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EMG STUDIES
HAMSTRINGS – PROXIMAL, MIDDLE, DISTAL
– Single Leg RDL, 45º Extension, Standing Hip Extension, Prone Leg Curl, Slider Leg Curl
High-density electromyography activity in various hamstring exercises – 2019 – Hegyi 
Procedure
– Proximal and Distal differences are rarely considered when defining activity level of hamstring muscles
– 19 amateur athletes without a history of hamstring injury performed 9 exercises
Concentric Results
Biceps Femoris Long Head – Proximal:
– Standing Pulley Hip Extension 80% . Slider Leg Curl 70% . Prone Leg Curl 60% . 1-leg 45º Extension 60% . 1-LEG RDL 40%
Biceps Femoris Long Head – Middle:
– Standing Pulley Hip Extension 85% . Slider Leg Curl 75% . Prone Leg Curl 65% . 1-leg 45º Extension 65% . 1-LEG RDL 45%
Biceps Femoris Long Head – Distal:
– Prone Leg Curl 80% . Slider Leg Curl 75% . Standing Pulley Hip Extension 75% . 1-leg 45º Extension 60% . 1-LEG RDL 40%
Semitendinosus – Proximal:
– Slider Leg Curl 90% . Prone Leg Curl 85% . Standing Pulley Hip Extension 85% . 1-leg 45º Extension 60% . 1-LEG RDL 45%
Semitendinosus – Middle:
– Slider Leg Curl 85% . Standing Pulley Hip Extension 85% . Prone Leg Curl 80% . 1-leg 45º Extension 50% . 1-LEG RDL 45%
Semitendinosus – Distal:
– Standing Pulley Hip Extension 80% . Slider Leg Curl 65% . Prone Leg Curl 60% . 1-leg 45º Extension 55% . 1-LEG RDL 40%
UPPER & LOWER LATERAL & MEDIAL HAMSTRINGS
– Lying Leg Curl & Stiff-Leg Deadlift
Regional differences in muscle activation during hamstrings exercise – 2015 – Schoenfeld
Procedure
– 10 young, resistance-trained men; 8RM
– Hamstrings are a biarticular muscle; can single-joint exercises originating at the hip vs. the knee result in differential activation?
Results
Upper Lateral (Biceps Femoris Long Head) Hamstrings: Prone Leg Curl 90% . RDL 75%
Upper Medial (Semimembranosus) Hamstrings: Prone Leg Curl 120% . RDL 120%
Lower Lateral (Biceps Femoris Long Head) Hamstrings: Prone Leg Curl 110% . RDL 40%
Lower Medial (Semimembranosus) Hamstrings: Prone Leg Curl 80% . RDL 50%
BICEPS FEMORIS, SEMIMEMBRANOSUS
– Prone & Seated Leg Curl, GHR, RDL, Stability Ball
What is the best Hamstring Exercise? – 2019 – ACE – Kayla Schmitt
Procedure
– 8 male, 8 female; 20-25 yrs old; previous resistance-training experience; 70% of 1-RM
– Semimembranosus was not evaluated; its deep location makes it impossible to monitor with EMG surface electrodes; in addition, it is extremely difficult to isolate
Results
Biceps Femoris Long Head: Prone Curl 100% . Single-Leg RDL 75% . GHR 70% . Seated Curl 45% . Stability Ball Curl 45% . RDL 45%
Semitendinosus: Stability Ball Curl 200% . RDL 125% . Single-Leg RDL 125% . Prone Curl 100% . Seated Curl 100% . GHR 100%
HAMSTRINGS, GLUTEUS MEDIUS, ERECTOR SPINAE, GASTROCNEMIUS
– Glute Ham Raise, RDL, Good Morning, Prone Leg Curl
Muscle Activation During Various Hamstring Exercises – 2014 – McAllister
Procedure
– 12 weight-trained men; duplicate trials single reps @85%1RM
Results
Biceps Femoris – Long Head: GHR 390 . RDL 350 . GM 300 . Prone Leg Curl 260
Semitendinosus/Semimembranosus: GHR 1200 . GM 900 . Prone Leg Curl 850 . RDL 825
+ Gluteus Medius: RDL 180 . Prone Leg Curl 120 . GHR 110 . GM 60
+ Erector Spinae: GHR 440 . Prone Leg Curl 360 . RDL 220 . GM 220
+ Medial Gastrocnemius: RDL 280 . GHR 260 . GM 200 . Prone Leg Curl 160
HAMSTRINGS
– Prone Leg Curl, Seated Leg Curl, Hip Extension Leg Straight, Hip Extension Knee Flexed
Muscle Recruitment Pattern of the Hamstring Muscles in Hip Extension and Knee Flexion Exercises – 2021 – Yanagisawa
Procedure
– 7 healthy men
1. hip extension with knee in extension: For example: RDL/45º/GHR straight leg
2. hip extension with knee in flexion: For example: kickbacks or swingbacks
3. knee flexion with hip in extension: For example: standing/lying leg curls or GHR/45º bend at the knees
4. knee flexion with hip in flexion: For example: seated/kneeling leg curl, hamstring bridge
Results – Tested: Isokinetic Dynamometer
Biceps Femoris Short Head: prone leg curls 22% . seated leg curls 18%
Biceps Femoris Long Head: seated leg curls 17% . prone leg curls 14% . straight leg straight knee 5% . straight leg flexed knee 1%
Semitendinosus: prone leg curls 31% . seated leg curls 29% . straight leg straight knee 4% . straight leg flexed knee 2%
Semimembranosus: seated leg curls 16% . prone leg curls 7% . straight leg straight knee 4% . straight leg flexed knee 1%