Hamstring injuries demand rehabilitation to restore strength, improve mobility, and prevent future setbacks. And when a hamstring injury strikes, it can feel overwhelming just thinking about the road to recovery. It’s a complex injury, but with the proper rehabilitation plan, it doesn’t have to keep you on the sidelines forever.
Luckily, we’ve done the legwork for you. So, whether you’re recovering from a hamstring injury or just looking for ways to strengthen your muscles, this guide has you covered. We’ll show you the 10 best hamstring exercises to add to your rehabilitation routine, as well as a how-to for each exercise.
10 Hamstring Rehabilitation Exercises to Try
Seated Hamstring Set
A seated hamstring set is a great starter movement for anyone beginning their hamstring rehabilitation. If your muscle is still a little bit tender, a seated hamstring stretch is a safe place to start. It allows you to activate the muscle without causing unnecessary stress or strain.
How to:
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Sit on the floor with your injured leg bent and keep your other leg straight, resting on the floor.
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Gently press the heel of your bent leg into the floor.
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Hold for 5-10 seconds, then rest.
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Repeat 8-10 times.
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You can rotate and complete on the other leg, too.
Hamstring Curl
This beginner-friendly hamstring exercise allows you to move through a full range of motion by isolating the hamstring, restoring strength, and improving control. You can add weights, a resistance band, or use a home gym machine to enhance this exercise as you regain strength in your hamstrings.
How to:
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Stand upright and hold onto a chair or table to balance.
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Tighten your core muscles and move your weight onto your uninjured leg.
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Lift your injured leg off the floor and move your heel towards your glute.
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Hold for 2 seconds and return your foot to the floor.
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Aim for 10-15 reps.
Glute Bridge
A glute bridge is great for challenging and strengthening your hamstring muscles. It helps improve hamstring control while activating the glutes and core, improving your core and spinal stabilization.
How to:
Start by lying on your back with your legs bent at a 90-degree angle and your feet flat on the floor, pointing forward, hip-width distance apart. Keep your arms by your sides.
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Press through your knees and lift your pelvis off the floor without arching your back. You want your body to form a straight line from shoulder to pelvis.
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Hold the position for 5-10 seconds.
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Lower your hips back down to return to the starting position. Repeat 10-15 times.
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Rest for 10 seconds and repeat.
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You can increase the amount of time you hold the position for as you get stronger.
Donkey Kicks
A great, simple bodyweight exercise you can do at home, donkey kicks activate the hamstrings and glutes, improving hip mobility and core control. When you’re feeling stronger, try it with a cable machine for more resistance.
How to:
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Start on all fours with your hands placed under your shoulders and knees underneath your hips.
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Engage your core muscles and slowly kick back your leg back towards the ceiling while keeping it bent at a 90-degree angle. Avoid over-arching your back.
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Carefully lower your leg and return to the starting position, but don’t let your knee touch the floor.
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Do 12-15 reps on each side.
Standing Hip Extension
The standing hip extension is a great exercise to add to your rehab routine since it targets the hamstrings and glutes, and mimics everyday movements like walking and climbing stairs.
How to:
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Start by facing a wall with your hands pressed against it at about chest height.
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Keep your knee straight and toes pointed, and slowly kick it back behind you.
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Slowly return your leg to the starting position.
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Repeat 10-15 times on both legs.
Bridge Curl
The bridge curl is a mid-to-advanced stage exercise that activates the hamstring and glute muscles to improve coordination through the posterior chain. It’s a versatile exercise that you can make more challenging by using a single leg or by increasing the distance of your heels from your body.
How to:
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Start by lying on your back with your heels on a slider (a towel on a smooth surface will also work).
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Press through your heels and raise your hips as you would with a regular bridge exercise.
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When your body forms a straight line, slowly slide your heels away from your hips by straightening your knees.
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Bring your heels back towards your hips and repeat.
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Do this 10-15 times
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You can try introducing single-leg bridge curls as you progress and get stronger.
Romanian Deadlift (RDL)
Arguably one of the best exercises for hamstring rehabilitation, RDL is an excellent leg exercise to add to your routine as it targets the entire posterior chain and improves lumbar strength.
How to:
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Start by standing with your feet hip-width apart. To begin with, you can do this exercise with your bodyweight, and add dumbbells as you progress.
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Keep your knees slightly bent and your back straight. Hinge at your hips and lower your chest and hands in front of your thighs towards the floor.
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Keep going until you feel a slight pull in your hamstring muscles or when your chest is almost parallel to the floor.
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Push through the middle of your feet and heels to return to the starting position.
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Aim for 10-12 reps.
Nordic Hamstring Curls
Add this to your rehabilitation routine to prevent the likelihood of re-injury in the future. A study shows that this exercise can potentially reduce hamstring injuries by up to 70%. Nordic curls strengthen the hamstrings during the eccentric (lengthening phase), which is super important as this is when a lot of injuries usually occur. You might need the help of a friend for this one.
How to:
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Kneel down and place a mat or pillow under your knees. Ask a friend to hold your ankles. Spread your hands out in front of your chest.
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When you’re both ready, start to lower your upper body, staying as controlled as possible.
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Use your hands to stop yourself as you get closer to the floor. Once you touch the floor, push yourself back up off the floor.
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Repeat 8-10 times.
Hamstring Slider
The hamstring slider is a slightly more advanced rehab exercise you can try as you progress in your recovery. This movement strengthens the hamstrings to absorb and resist a lengthening force, crucial in preventing future injuries.
How to:
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Lie on your back with your knees bent and heels resting on sliders or towels, hip-distance apart.
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Squeeze your glute muscles and raise your hips into a bridge position. Maintain a neutral spine.
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Slowly slide your feet away from your body, extending your legs while keeping your hips lifted.
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Pause at the top for a few seconds, then slide your heels back towards your glutes.
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Repeat 6-8 times.
Single-Leg Chair Squat
A great unilateral strengthening exercise, the chair squat is great because you can simply use your own bodyweight, and you have a chair for support. Not only does it target the hamstrings and glutes, but you can also work on your balance and stability.
How to:
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Sit on the edge of a chair with your feet flat on the floor, hip-width apart.
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Lift one foot off the floor so you’re balancing on the other leg.
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Push through the heel of your standing leg to get into a standing position.
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Carefully lower yourself back down to the chair, keeping full control.
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Repeat 8-10 times per leg.
The Benefits of Hamstring Rehabilitation Exercises
Faster Recovery Time
Incorporating simple but effective movements like the ones above is crucial to making the recovery process smoother. Dedicating some time each day to practicing these exercises will have you on your way to getting back to the gym and doing what you love.
It’s important to remember not to rush things. Recovery is so important, and doing these exercises slowly and correctly is crucial if you don’t want to find yourself in the same position down the line.
Reduced Risk of Reinjury
Strengthening exercises boost muscle condition. This guide's exercises will help improve the balance between your hamstrings, quads, and glutes, reducing strain and making injuries less likely in the future.
Build More Muscle Mass
Your hamstring muscles make up around one-third of your leg's overall muscle mass. By strengthening your hamstrings, you can create more muscle mass in your legs, improving overall strength.
Improved Flexibility and Mobility
Rehabilitation exercises gradually restore the natural length of the hamstring, while controlled stretching and movements improve the range of motion in the hips and knees. Rehab exercises ensure the surrounding joints and muscles continue to work well and can help your overall recovery.
Better Stability and Balance
Strengthened hamstrings improve stability, balance, and posture, especially if you spend long hours sitting at a desk. Your hamstrings work alongside the glutes, hip abductors, and core muscles. Exercises like sliders and bridges promote a stable pelvis and core, reducing strain on your hamstrings and spine.
Rebuild Strength and Function
Hamstrings are an essential and powerful part of your leg structure, so you’ll want to ensure they remain strong and that you’re not compensating elsewhere. Strong hamstrings make things like walking, climbing, or carrying loads much safer and easier.
Frequently Asked Questions
How to Rehab a Hamstring Fast?
There’s no quick-fix solution when it comes to healing an injury. To make the healing process go as smoothly as possible, you should prioritize staying consistent with your recovery routine.
How Long Does It Take for a Hamstring Workout to Heal?
Your healing time will vary depending on the severity of the injury, so it’s difficult to give an exact timeframe. Mild pulls may heal in a few weeks, while more serious injuries can take months. Take things slow, and don’t rush back into exercise or strenuous activities too soon—as tempting as it might be.
What Is the Best Recovery for a Hamstring?
The best recovery for your hamstring involves a multi-step approach. You should prioritize gradual strength training and mobility exercises like the ones provided in this guide. You also need to know when to rest and avoid pushing yourself too hard too soon, which ultimately causes more harm than good. Listen to your body, and don’t rush the road to recovery.
Hamstring Rehab Builds Strength, Restores Function, And Prevents Reinjury
Recovering from a hamstring injury takes a lot of time and patience. With the right combination of rehab exercises that evolve as your recovery progresses, you can be sure to restore your hamstring strength and avoid re-injury in the future. Start slow, build up strength and endurance as you go, and most importantly, stay consistent. You can make your recovery journey even more seamless by incorporating the Speediance Gym Monster 2 into your rehabilitation routine today.
