Hamstring Rehab and Strengthening

Phase One

Perform the following exercises for 1-2 weeks or until the feel EASY with limited pain.

Plank March

Steps

  • Lying in plank position on the floor with weight on forearms and toes 

  • Alternate raising one leg off the floor

  • Hold each leg off the floor for 5 seconds

  • If this is too hard initially, start on all fours and perform exercise as stated above but bringing lifted leg level with pelvis

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Windmill Stretch

  • Begin standing on involved leg

  • Raise opposite hand above head and straighten opposite leg

  • Pivoting at the waist, maintain straight alignment of opposite arm and leg

  • Bend low back to 90 degrees keeping opposite arm and leg straight

  • At first you may hold onto wall for balance with same side hand

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Two Legged Hip Lift

  • Begin lying on back on floor. 

  • Position a chair or bench so that hips and knees can be at 90 degrees with HEELS positioned on chair

  • Using both legs at first, lift hips off the floor approx. 5 inches

  • Hold for 3 seconds at top

  • Slowly lower hips to floor in 3 sec count

  • Only lower back should touch floor before starting next rep

  • One must use the heels as opposed to the ball of foot in order to engage hamstring and not glutei.

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Assisted Romanian Dead Lift

  • Begin standing on involved leg with arms crossed at chest

  • Opposite knee is slightly bent behind you with toes barely touching ground but providing balance

  • Hip hinge and bend 45-60 degrees

  • Maintain arch of low back entire time

  • You should feel the stretch targeting the upper hamstring where it meets the glutes and sit bone

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Hamstring Curls

  • Begin bending forward with arms supported on stable surface 

  • Standing on opposite leg, the involved leg wears a 5 pound ankle weight around ankle

  • Slowly bending and straightening the knee while simultaneously rotating the lower leg in and out

  • Initially start without an ankle weight

  • If this feels too easy, use a 5lb. ankle weight or resistance band if you don’t have one

  • Timing - Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Phase Two

After 2-3 weeks of Phase One, you can transition into the next phase of rehab when these exercises feel EASY. In Phase Two, continue all of Phase One exercises but make modifications to the Romanian Dead Lift and Single Leg Hip Lift. You may also add the Assisted Hamstring Slider:

Romanian Dead Lift

  • Begin standing on involved leg with arms crossed at chest

  • Opposite knee is bent and leg is bearing no weight

  • Hip hinge and bend 45-60 degrees

  • Maintain arch of low back entire time

  • If needed hold onto wall for balance at first

  • You should feel the stretch targeting the upper hamstring where it meets the glutes and sit bone

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Single Leg Dead Lift

  • Begin lying on back on floor. 

  • Position a chair or bench so that hips and knees can be at 90 degrees with HEELS positioned on chair

  • Using both legs for first set, lift hips off the floor approx. 5 inches

  • Hold for 3 seconds at top

  • Slowly lower hips to floor in 3 sec count

  • Only lower back should touch floor before starting next rep

  • Next two sets perform with one heel in contact with chair

  • The lowering of your hip is just as important as the raising. Go slow through both motions.

  • 3 sets total until fatigue: first with both legs, then 1set with each leg individually. 1 min rest between sets

Assisted Hamstring Sliders

  • Begin lying on floor on your back

  • Knees are bent with feet on ground 

  • Place a slider under one foot and bring opposite knee towards chest

  • Slowly straighten leg positioned on slider till leg is straight and heel is now on slider

  • Place non-involved foot back on ground and assist with balance as involved leg slowly brings slider back towards glutes

  • Safely add this exercise into the routine by always dropping non-involved foot down as you bring involved leg back

  • If you don’t have a slider, you can use a sock on hard wood or a paper plate on carpet

  • Complete 2 sets of each leg until fatigue. 1 min rest between sets

Phase Three

After 2-3 weeks of Phase Two, you can transition into the next phase of rehab. Continue all of Phase TWO exercises but replacing the Romanian Dead Lift with the Weighted version and the Assisted Hamstring Slider with the Unassisted version. You can also add the following the Exercise Ball Extension:

Weighted Romanian Dead Lift

  • Begin standing on involved leg with arms crossed at chest

  • Opposite knee is bent and leg is bearing no weight

  • Hip hinge and bend 45-60 degrees

  • Maintain arch of low back entire time

  • If needed hold onto wall for balance at first

  • Wear backpack with 20 lbs of additional weight

  • You should feel the stretch targeting the upper hamstring where it meets the glutes and sit bone

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets

Exercise Ball Extensions

  • Begin lying on back on floor. 

  • Position a exercise ball so that hips and knees can be at 90 degrees with HEELS positioned on ball

  • Using both legs, lift hips off the floor engaging your core

  • Slowly straighten and bend knees keeping heels on ball at all times 

  • Hips remain elevated entire time

  • One must use the heels as opposed to the ball of foot in order to engage hamstring and not glutei

  • Perform 2 sets until muscle fatigue (quivering) with 1 min rest between sets