Strengthening Exercises for Hamstring Strains
Strengthening exercises for the rehabilitation of hamstring injuries.
Hamstring rehab exercises
The following is for information purposes only. We recommend seeking professional advice. Below are a number of progressively more difficult hamstring exercises. They should always be done pain free.
Please see the videos above for demonstrations of the following exercises.
- Bent leg static contractions.
The athlete lies on their front in the prone position and the therapist provides resistance as the athlete contracts the hamstring muscles, holds and relaxes. This should be done at varying angles of flexion or bend.Standing knee flexion. - Standing knee flexion
The athlete stands on one leg and bends the other one using gravity as resistance. This can be done gently and slowly to start with but then as the muscle gets stronger it can be performed more explosively. - Seated knee flexion with band.
The athlete sits and pulls the heel towards the buttocks using an elastic band for resistance. - Single leg catches (progress with weights).
The athlete lies on their front in the prone position and allows the foot drop drop almost to the floor before 'catching' it by contracting the hamstring muscles. This starts to work the muscle eccentrically. - Faster alternate catches.
This exercise is similar to the one above only the legs alternate more quickly. - Bridges, progressing to single leg bridges
The athlete lies on their back, knee bent and pushes the hips upwards to work the glutes and hamstrings. This exercise is progressed by doing single leg bridges. - Single leg hip extensions.
This is a more advanced version of a bridge. Using a step or box the athlete rests on their elbows and alternates each leg putting the heel down on the floor maintaining good core stability. - Single leg ball pick up.
The athlete paces on foot in front of the other and bends down to pick up then put down a medicine ball. This works the hamstring muscle in a stretched position. - Lunge with ball.
A basic lunge is performed while holding a ball to aid balance. - Good mornings.
The athlete bends forwards at the waist keeping the back straight. This also works the hamstrings as they stretch. - Norwegion leg curl.
One of the most advanced hamstring exercises. The athlete kneels down while the therapist holds the ankles. They then slowly fall forwards using the hamstrings to resist the forwards movement. A super advanced version of this is to use the hamstrings to curl back up again.
For a further explanation of our hamstring strain rehabilitation program visit our expert interview with Neal Reynolds on hamstring strains.
