Our bodies are an interconnected system of nerves, muscles, and bones. Injuring any element can significantly impact how we function. Our hamstrings are the group of muscles at the back of our thighs that help us move our legs forward and backwards. This is crucial to our mobility, impacting how we walk, run, and jump.
Hamstring injuries are common in athletes and active individuals. These can be painful and exhausting to live with as they limit our ability to move. Proper rehabilitation is crucial for recovery and preventing re-injury.
Below, we outline the top 12 hamstring rehab exercises to improve flexibility, strength, and overall functionality.
For personalised advice, contact our team at Powerhouse Canberra today.
Tips for Hamstring Injury Rehab and Prevention
It is important to follow these key tips when treating or preventing a hamstring injury.
- Warm-up and cool down: Always prepare your muscles with light cardio or dynamic stretches before exercising.
- Focus on eccentric strength: Exercises that lengthen the hamstrings under tension are extremely useful for injury recovery.
- Progress gradually: Start with gentle movements and increase intensity as your strength and flexibility improve.
- Listen to your body: Avoid exercises that cause sharp pain.
1. Seated Toe Touches
A gentle stretch to increase hamstring flexibility:
- Sit on the floor with your legs extended.
- Slowly reach for your toes while keeping your back straight.
- Hold for 15–20 seconds and release.
2. Hamstring Curls
Strengthen the hamstrings without excessive strain:
- Lie face down or use a machine.
- Bend your knees to bring your heels toward your glutes.
- Lower slowly and repeat for 12–15 reps.
3. Hamstring Swings
These are dynamic stretches to prepare for movement:
- Stand upright, holding onto a support for balance.
- Swing one leg forward and backward in a controlled manner.
- Perform 10–12 swings on each leg.
4. Straight Leg Hamstring Stretches
Improves hamstring length and flexibility:
- Lie on your back with one leg extended toward the ceiling.
- Use a strap or towel to gently pull the leg closer to your torso.
- Hold for 20 seconds and switch legs.
5. Bent Knee Hamstring Stretches
Targets the hamstrings while reducing tension:
- Sit on the floor with one leg bent and the other extended.
- Lean forward, reaching toward the extended leg.
- Hold for 15–20 seconds per side.
6. Seated Hamstring Pulls
Engages the hamstrings through active stretching:
- Sit upright on a bench or chair.
- Extend one leg forward and pull your toes toward your body.
- Repeat 10 times on each leg.
7. Lunges with Hamstring Focus
Strengthens the hamstrings and improves functional stability:
- Step forward with one leg into a lunge position.
- Push off the front leg to return to standing.
- Repeat for 10–12 reps per side.
8. Single and Double Leg Bridges
Focuses on hamstring and glute engagement:
- Lie on your back with your knees bent and feet flat.
- Lift your hips off the ground.
- Progress to single-leg bridges for more of a challenge.
9. Glute Bridges
A variation of the leg bridge with emphasis on glutes and hamstrings:
- Perform the same steps as single-leg bridges but focus on squeezing the glutes at the top.
10. Romanian Deadlifts
Build strength and flexibility in the posterior chain:
- Hold weights in front of your thighs.
- Hinge at the hips, lowering the weights toward the ground while keeping your back straight.
- Return to standing and repeat for 8–12 reps.
11. Straight Leg Deadlifts
A slight variation of Romanian deadlifts targeting the hamstrings more intensely:
- Perform the same motion as the Romanian deadlift but with straighter legs.
12. Step Ups
Step-ups improve hamstring and overall leg strength:
- Step onto a platform with one foot, lifting the other to meet it.
- Step down and alternate legs.
- Perform 10–12 reps per side.
When to see a Rehabilitation Facility
Seek medical attention if you experience:
- Severe pain or swelling.
- Difficulty bearing weight.
- Persistent weakness or limited range of motion.
Early intervention can prevent complications and promote faster recovery.
Powerhouse Canberra Can Help You
At Powerhouse Canberra, we understand how important it is to maintain your physical well-being. With our tailored physiotherapy and rehabilitation services, we work to ensure your muscles and joints are strengthened to improve recovery and prevent injury.
If you’ve recently injured your hamstring get the support you need today. Our professional team provides personalised guidance so that you can meet your health goals. Contact us to get started on your rehabilitation journey with confidence!
