Exercises to Strengthen the Hamstrings and how to Prevent Hamstring Injuries

by Melinda Burris Willms

This article discusses the importance of strong hamstrings for optimum athletic performance and how to strengthen your hamstrings in order to prevent injuries. Strong hamstrings are essential for controlled athletic execution because the hamstrings transmit power from the hips and the knees. Having strong hamstrings also minimizes the risks of incurring strains and tears to the hamstrings, an ailment that frequently afflicts athletes. Finally, strong hamstrings allow you to excel in competition as they increase agility and make you a more effective athlete, with the ability to jump higher and run more rapidly.¹

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Sprinters and Track Athletes at Particular Risk for Hamstring Injuries

An investigative study released in 2017 noted that hamstring injuries occur most frequently in the sports of sprinting, soccer, and football. A scientific investigation into the occurrence and distribution of hamstring injuries involving student athletes competing in 25 different sports sanctioned by the National Collegiate Athletic Association (NCAA) over the course of five seasons, found that men’s indoor track had the highest prevalence of hamstring injury occurring during competition at 15.7%, with outdoor track coming in second at 15.39%.²

The study noted that of all the injuries reported by sprinters, a full 50% were related to the hamstrings. Research shows there are numerous causes or contributing factors that account for this high susceptibility to hamstring injury: lack of adequate muscle flexibility, lack of sufficient strength in the muscle and/or endurance training, muscle contraction, lack of proper warm-up exercises, including stretching, prior to workouts or competition, “an awkward running style”², and resuming sport before rehabilitation has been fully completed.²

A 2017 study aimed at “Prevention of Hamstring Injuries in Collegiate Sprinters” included 613 participants made up of male college age sprinters and lasted over the course of 24 competitive seasons. The majority of study participants were either college or national level champions in Japan and were top-ranked. One coach was tasked with overseeing the prevention training program for the full 24 seasons covered by the study. The study began at the start of the 1988 season and extended until the completion of the 2011 season.²

Based on innovations in science, the hamstring prevention program adapted through the years to ensure the sprinters were offered the most current training methods and effectual strategies to avoid incurring hamstring injuries. The 24-year study was separated into three distinct periods based on adaptations made to the program’s training methods. Period one ranged from 1988-1991; during this time, strength training by means of mechanized leg curls was the sole method of hamstring injury prevention. In period two, from 1992-1999, agility training in the form of mini-hurdle and ladder exercises were introduced to be used in conjunction with the original strength training. Later in period two, mechanized hip extension exercises were added to the routine. In the final period of the study, from 2000-2011, hamstring strengthening exercises, specifically the gluteus-hamstring raise, and the Nordic hamstring lower exercise were added to the prevention regimen. In addition, a new series of dynamic stretching exercises were incorporated into the program. As part of the dynamic stretching focus, participants did three exercises: hurdle walking, forward and backward, and the walking lunge. Dynamic stretching is believed to be beneficial both for increasing flexibility and for smoothening the motion of sprinting through repetition of the movement necessary to perform that precise motion. The conclusion of the study found that the combination of agility and flexibility training with strengthening exercises decreased the likelihood of hamstring injuries.²

Hamstring Strengthening and Flexibility Exercises:

1. The Romanian Deadlift (RDL): The RDL is helpful because it improves the mobility of the hips by forcing your legs to hold a straighter position. This exercise also increases flexibility, particularly through the hamstrings and in your lower back.

How to do an RDL:

• Stand with the feet at hip-width distance from one another. Hold a barbell at your thigh. The hands should be shoulder-width distance from one another.
• Maintain a straight back as you bend at the waist and sit back on your hips, lowering the bar.
• Keep the bar near the shins as you lower as much as you possibly can.
• Vigorously contract the glutes, extending the hips, then stand.³

2. Lying Hip Bridge

This is a good exercise because it strengthens the same muscle groups as the gluteus-hamstring raise (GHR) with the convenience of not needing any heavy-duty equipment.

How to do the Lying Hip Bridge:

• Lie on the ground. Place the feet flat on the floor and bend your knees past 90 degrees.
• Press your strength through your heels, extending the hips upward.

Be sure to:

• Squeeze the buttocks together at the height of the movement.
• Move upwards in fast motion but lower the hips back down slowly.
• Do not lean on your arms to aid you. This exercise is all about relying on the hips to do the work.⁴

3. Nordic Hamstring Curls: This exercise should be done for 5-10 reps twice a week or as advised by your trainer or coach. Warning: Know your limitations with this exercise and refrain from trying to go all the way to the floor too soon. Doing so can cause hamstring injury.

How to do the Nordic Hamstring Curl:

• Kneel down in front of a wall or box and either have someone hold your feet or immobilize them.
• Maintaining a straight waist and back, lower your body slowly toward the wall or box by bending your knees.
• When you reach the wall or box, use your hands to push yourself up to the starting position and repeat the exercise. Warning: Do not attempt to do this exercise without using your hands until you have conditioned your hamstrings through doing this exercise for several weeks. Attempting to do the exercise with no hands before your hamstrings are strong enough can cause serious harm.⁵

Remember that an added benefit to hamstring injury prevention is that stronger hamstrings and will result in improved running speeds and jumping ability. The need for adequate warm-ups before training sessions and competitions cannot be over stressed as the lack of proper warm-ups has been cited as a cause of hamstring injuries.

References

1. Stack. (26 July 2016). 4 Exercises to Strengthen Weak Hamstrings.
2. Sugiura, Y., Sakuma, K., Sakuraba, K., & Sato, Y. (2017). Prevention of Hamstring Injuries in Collegiate Sprinters. Orthopaedic journal of sports medicine, 5(1), 2325967116681524. doi:10.1177/2325967116681524
3. Stack. (30 Mar. 2018). 3 Ways You’re Messing Up The Romanian Deadlift.
4. Graves, B. (17 Dec. 2016). Get This Exercise In Your Arsenal Now: 5 Steps To Mastering The Glute Ham Raise.
5. Phillips, M. (21 July 2017). Exercise of the Month: Nordic Hamstring Curls.

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