Hamstring stretches

Banded hamstring mobility

This exercise helps make your hamstrings more flexible.

• Place a resistance band around your foot and slowly pull the band towards you while keeping your leg straight.
• Feel the stretch in your hamstring and hold the position for 20-30 seconds.
• Switch sides.

Hip bridge

This exercise strengthens your hamstrings and glutes.

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips and squeeze your glutes together. Hold for 2 seconds and repeat 10-15 times.

Romanian deadlift

The Romanian deadlift is the ultimate exercise to strengthen your hamstrings.

• Stand with your feet hip-width apart, keeping your back straight and knees slightly bent.
• Hold a weight in your hands and lower it along your legs in a controlled motion by pushing your hips back.
• Keep your core engaged and avoid rounding your back.
• Return to the starting position by driving your hips forward.  

Hamstring curl stability ball

• Lie on your back with your lower legs or ankles resting on a stability ball.
• Lift your hips to form a straight line from your shoulders to your feet, stabilizing with your shoulders and arms on the ground. Pull your feet toward your body, engaging your hamstrings. Make sure not to strain your lower back.
• Perform 10–12 controlled reps for 2 to 4 sets.

These exercises will help keep your hamstrings flexible and strong! If you experience severe pain or persistent discomfort, it’s advisable to consult a physiotherapist for further treatment.

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More info?

• How runners can become powerhouses (part 1)
• How runners can become powerhouses (part 2)
• The risk of injuries starts in your head

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