5 Exercise Hamstring Workout for Full Range Strengthening

Simple exercises to strengthen hamstrings can help reduce knee pain, improve stability, and reduce your chances of injury.

You’ll get an overview of the hamstrings, what movement functions they control, and common compensatory mechanisms when they are too short or tight. If you have super tight hamstrings, scroll down to the linked video on fixing tight hamstrings first. Once they’re loose, start working on their strength throughout the full range of motion.

After the brief anatomy to build your kinesthetic awareness, Coach E takes you through 5 exercises to strengthen all the functions of the hamstrings. You’ll need your ASMR ball, a ball or rolled-up towel, and a stability ball.

Remember to breathe while activating the muscles.

Exercise 1 breaks up any scar tissue or knots (adhesions) in the muscle that come from overwork.

Exercise 2 might give you a muscle cramp feeling – that’s normal. You’ll learn a trick to get past the cramping feeling. Keep working through it, and it’ll help prevent future muscle cramps.

Then 3 - 5 will improve strength at the end range, teaching your neuromuscular system that your hamstrings are stable and building strength and resilience long-term.

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IN THIS VIDEO

00:00 - Intro
01:05 - Anatomy details

06:45 - ASMR: Seated Hamstring
08:36 - Prone Knee Flexion
12:15 - Hamstring Level 1 ERE
14:45 - Hip Hinge
17:20 - SB Leg Curl

RESOURCES AND LINKS MENTIONED

How to Fix Tight Hamstrings (HINT: Static Stretching Doesn’t Work):    • How to Fix Tight Hamstrings (HINT: St...  

INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!):    • INCREASE Ankle Dorsiflexion: 4 Unique...  

Hip Pain Solution: https://www.precisionmovement.coach/h... - a comprehensive program designed to take you from acute pain to pain-free function, so you can go back to doing the things you love

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

MEDICAL DISCLAIMER
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Anatomy App: © BioDigital, Inc. https://www.biodigital.com/