Hamstring strengthening exercises

Exercises used to strengthen hamstring muscles

The following exercises have been specifically grouped to strengthen the hamstring muscles located at the back of your thigh.

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Lev1Exer9 - 1

Prone (lying) hamstring leg curls (view video)

The aim of this exercise is to strengthen your hamstring muscles at the back of your thigh, to stretch the quad muscles at the front of the thigh and to mobilise your knee.

(Book reference Level 1 Exercise 9)

Lev1Exer9b - 1

Standing hamstring curls (view video)

The aim of this exercise is to strengthen your hamstring muscles at the back of your thigh, to stretch the quad muscles at the front of the thigh and to mobilise your knee.

(Book reference Level 1 Exercise 9b)

Lev1Exer11 - 2

Sitting hamstring leg curls (view video)

The aim of this exercise is to strengthen your hamstring muscles (at the back of your thighs), stretch your quad muscles (at the front of your thighs) and mobilise your knee.

(Book reference Level 1 Exercise 11)

Lev2Exer10 - 3

Hamstring leg curls in sitting using exercise tube (view video)

The aim of this exercise is to strengthen the hamstring, or back of thigh muscles, and to stretch the quad, or front of thigh muscles.

(Book reference Level 2 Exercise 10)

Lev3Exer12 - 4

Hamstring bridges (view video)

The aim of this exercise is to strengthen the gluteal or buttock muscles and to strengthen the hamstring or back of thigh muscles.

(Book reference Level 3 Exercise 12)

Safety considerations

  • Suggested repetitions are a guide only.
  • If needed, do fewer or break the repetitions into smaller sets with a short rest in between.
  • Aim to build up (over a few weeks) to doing strengthening exercise daily.
  • Mild discomfort could be expected when commencing new exercises but no lasting increase in pain.
  • Do not continue exercising with increasing pain or pain that is moderate to severe.
  • Performing exercises too fast often reduces their effectiveness - don't be in a rush to finish, and only exercise within your physical capabilities.