The following Hamstring strain rehabilitation exercises form part of our step by step Hamstring rehabilitation program. They include stretching, strengthening and functional exercises to be done alongside treatment methods. Also, they are great for strengthening the hamstring muscles in general to improve performance and help prevent injury.
Medically reviewed by Dr Chaminda Goonetilleke, 24th Dec. 2022
If you have suffered a pulled hamstring then do not begin exercises until you are sure the initial acute phase has passed. See our full hamstring strain rehab program for more details.
Stretching exercises for Hamstring strain rehabilitation
Stretching exercises are important for hamstring strain rehabilitation. However, it is important to avoid stretching immediately following injury. Allow you muscle to heal before beginning hamstring stretches.
Our full rehab program includes static as well as dynamic hamstring stretching exercises. Static exercises involve easing into a stretch position and holding it for a period of time. Dynamic stretching involves movement or swinging your leg gently to stretch the muscles.
Straight leg hamstring stretch
The static or isometric hamstring stretch involves little or no movement. Ease into the stretch and hold. Do not force it or bounce! You can perform this on a bench, table or the floor. As you ease into the stretch, you should feel a gentle pull at the back of your thigh. As this eases, increase the stretch if comfortable. This exercise targets the muscle fibres higher up the thigh more, as opposed to above the knee.
Bent knee hamstring stretch
Bent knee hamstring stretch targets the muscle fibres nearer the knee rather than higher up near the buttock. It is important to stretch all parts of the muscle but if your hamstring strain is lower down the muscle then this stretch targets it best.
Gently bring your leg up, then straighten it to apply a stretch to the muscle. Hold for 10 to 15 seconds then increase the stretch if possible, or relax. Do not force it or bounce. Stretching should not be painful.
Hamstring swings
This is a dynamic hamsting strain stretching exercise. If forms part of our rehab program, particularly later in the program once your injury has healed. Stand tall with your feet together and hold onto a sturdy object for balance if needed. Swing one leg forward as far as you can, then swing it backward as far as you can. Keep the movement controlled and use your hamstring muscles to perform the swings. Repeat for 10-15 swings on each leg.
Straight leg raise
Lie on the floor on your back and lift the injured leg up as far as it will go within the pain-free range. Then lower. Try to get a more dynamic movement with this exercise and aim to gradually straighten the knee as your flexibility improves.
Upside downcycling
Upside down or inverted cycling is another dynamic hamstring strain exercise. It differs from leg swings in that if involves more coordination (movement control) and engages the core. Lie on your back and support your hips with your hands. Perform a cycling action with your legs.
Strengthening exercises for Hamstring rehabilitation
These hamstring strengthening exercises begin in phase 2 of our rehab program and you can do them at home without any specialist equipment. The early stages involve isometric exercises which do not include any movement. Later isotonic exercises with movement using weights or resistance bands are important.
Isometric hamstrings
These are best done with a partner (or therapist) to help. Lie on your front in the prone position. Contract your hamstring muscles against a partner’s resistance, hold then relax. Change the amount your knee is bent to work the muscle at different lengths. Once you have worked the muscles through a range of angles, repeat with your foot turned inwards, then again turned outwards. This targets the inner and outer hamstring muscles.
Standing hamstring curl
Bend your knee pulling your ankles close to your buttocks. Increase both reps and speed as you become more confident.
Hamstring catches
Allow your leg to fall from a bent position. Use your hamstring muscles to catch the leg before it falls horizontal. Stay relaxed as your leg falls under the influence of gravity. Only contract the hamstring muscles to prevent the foot from landing. This works the hamstring muscles eccentrically, with a very light dynamic training effect.
Double leg bridge
Seated hamstring pull
One end of a resistance band is tied to a fixed point or held by a partner and the other end is secured to the foot. Pull your heel into the buttocks, contracting the hamstring muscle to do so. See how you
Single leg bridge
Lie on your back, knee bent, and push the hips upwards to work the gluteal muscles and hamstrings.
Alternate hip extension hamstring exercises
Use a step or box to raise your elbows, and alternate by putting each heel on the floor. It is important to maintain good core stability and keep your hips and shoulders still. As your heel touches the ground the gluteal muscles and hamstrings have to work isometrically to keep your body stable. Note: This works the hamstring muscles in a position similar to how they are when sprinting or accelerating.
Straight leg ball pick up
This is an excellent rehab hamstring exercise as the straight leg ball pick-up strengthens the hamstring muscles in a stretched position.
Lunge with ball
Hamstring strengthening exercises become more demanding and sport-specific. Be careful not to over-do things if you are resuming normal sports training sessions. You may be surprised at just how difficult some of these exercises are if you are not used to them. See how you feel the following day.
Good mornings
This exercise is a more advanced version of the single-leg ball pick-up and works the lower back and hamstring muscles eccentrically, especially the fibres towards the top of the thigh. Place a barbell on your shoulders so the bar rests on the upper back. Bend forward at the waist keeping your back straight.
Norwegian hamstring curl
Functional hamstring strain rehabilitation exercises
Functional hamstring exercises are more activity or sports specific. They bridge the gap between basic hamstring rehabilitation exercises and returning to normal training.
Quick feet and hold
Side jump
Perform a two footed squat jump to the side. Hold the finish position briefly.
Pogo hamstring strain rehabilitation exercises
Jump up and down on both feet. Loop a resistance band around your ankles to bring your hip muscles into it more. Kepe your knees very slightly bent but aim to do most of the work with your calf muscles.
