• Ben

Advanced Home Hamstring Home Physiotherapy Rehab Exercises




Advanced Home Hamstring Home Physiotherapy Rehab Exercises


5 solid exercises for anyone looking to strengthen up their hamstrings!


3 rounds / each takes about 6mins in real-time


Give 20 mins with a minute rest between each round


Ex1. Sofa assisted Nordic hamstring curls 6x - 4 seconds eccentric and push back up (still use your hammies)


Ex2. Elevated single leg bridge - elevate the front foot to increase the hip extension for a greater hamstring and glute activation 12x each side


Ex3 - Dumbbell hamstring curl. Slow eccentric (2-3sec). Keep dumbbell from going above 90degree knee flexion to keep constant tension on hamstrings

Ex4. Split stance DB Rdl - hip hinge movement, slow eccentric 2-3sec lower - x10 each side


Ex5. Glute bridge walk outs - up into to glute bridge position and slowly step by step walk feet away out in front and then back towards bum. X5


There you go. 5 great exercises to keep your hamstrings super strong - weak and tight hamstrings can alter the position of your pelvic which can in turn influence glute muscles, core activation and back pain.


If you have a specific issue you want to chat through, get in touch.

0 views

fancy seeing you down here! here's a prize for getting all the way to the bottom..

  • whatsapp ben lombard physio
  • Instagram
  • LinkedIn
  • Spotify
  • Facebook