We show you the best 3 hamstring exercises to improve strength, speed and prevent injury.
In our latest video, Jin Su Jung, one of Australia’s top sprinters with a PB of 10.27, demonstrates our top 3 hamstring exercises to develop strength, speed and most importantly, prevent injury.
The most important thing to remember when prescribing hamstring exercises is that the exercise should mimic, as closely as possible, the actions, loads and positions that hamstrings go through, particularly at the point in the gait cycle that they tend to tear. This point is when the hamstring quickly moves from an eccentric (lengthening phase) to a concentric (shortening phase) which happens when the hip is flexed out in front and the knee moves from extension (straightening) to flexion (bending). If the hamstring is not strong enough to make the transition quickly, it will fail and “tear”.
The exercises
Do 3- 4 sets of 6-8 reps of each, twice a week. Try to NOT do it 24 hours PRIOR to a high intensity running/sprint session. Try to make the transitions from lengthening to shortening as quickly as possible and in a PAIN FREE manner.
Exercise no.1 – Nordic hamstring curl
Not my favourite as it is a double leg exercise and hamstring injuries are a single leg injury, however, it is the only single exercise thus far that has been proven, in 2 different studies, to reduce hamstring injury rates (Van der Horst et al 2015 & Peterson et al 2011).
Tips: Don’t “drop” at the end of the movement. If you are not strong enough to go all the way down then stop when you feel you are about to fail and pull back. Try to go a little lower each week.
Exercise no.2 – Single leg glute/ham raise on GHD machine
Tip: Keep the knee flexed (don’t let it straighten) the entire time and try to produce the movement through your hip/glute. MUST BE DONE AS A SINGLE LEG EXERCISE.
Exercise no.3 – Single leg skateboard hamstring curl/glute raise
Tip: Again do not let the knee straighten all the way. Skateboards are available at Kmart for about $30. Well worth it!
If you have had a hamstring tear then approach these exercises slowly. There are many other factors that can contribute to hamstring tears so if you do get recurrent hamstring tears or pain then please book yourself in to see an experienced musculoskeletal physiotherapist.
If your ankle mobility isn’t up to par, the next steps depend on the source of the restriction. Generally, if the limitation is felt at the front of the ankle, it may be due to joint-related issues.
Banded Ankle Mobilizations: This technique involves using a resistance band tied to a stable surface while performing ankle flexing exercises on a step. Check out this quick helpful video for guidance.
Conversely, if the tightness is located in the back of your ankle around the Achilles tendon region, consider:
Contract/Relax Stretches: A simple exercise like the bent-knee calf raise can effectively relieve restrictions in this region.
Lastly, for an immediate solution, consider using a wedge or support under your heels during a squat. Two papers from The Journal of Strength and Conditioning Research have shown that wedges can enhance squat depth without negatively impacting biomechanics. While some may see this as a “cheat,” the science supports it. If you struggle to achieve that 12 cm in the knee-to-wall test and find it challenging to squat low, use that wedge!
Hip Range of Motion
How Much Flexibility Do I Need and How Do I Test It?
For effective squatting, studies have determined that achieving 125 degrees of hip flexion is necessary—this is 35 degrees beyond a right angle. To test your hip mobility, you can use an inclinometer available on your iPhone. Simply follow these steps:
Lie down on your back with your legs extended.
Place the inclinometer length-ways on your thigh,
Gently lift your knee towards your chest to measure the maximum angle, without moving the opposite leg.
How to Treat and Manage Stiff Hips
The hip joint is mostly passive during a squat, so if you’re experiencing limitations, it’s most likely due to an issue with the hip joint itself. There is up to 20% of the population that may be limited by the shape of their hip joint and the way it developed during childhood and adolescence. If that is the case, it makes if very difficult to improve the range of motion. Things like acetabular retroversion or a lower femoral head/neck offset ratio cannot be changed.
For the rest of the population, here are some effective strategies for improving hip mobility:
Banded Hip Mobilisations: These exercises can help increase the range of motion in your hips by stretching and mobilizing the joint. Look for a demonstration in this video.
Inner Range Hip Flexor Strengthening: Strengthening your hip flexors can counteract tightness and enhance your ability to squat lower.
Like with ankle mobility, adding a heel wedge can help. By elevating your heels, you may experience a reduction in trunk forward bend, minimizing the hip flexion required and facilitating a more comfortable squat position.
Conclusion
Mastering a deep squat requires more than just strength; it hinges on sufficient ankle and hip range of motion. The studies from 2015 and 2022 have made it clear: flexibility in these joints is paramount for optimal performance.
By regularly assessing your mobility and implementing these targeted exercises and techniques, you can improve your squat depth, enhance your overall strength training, and reduce the risk of injury. Remember, every body is unique, so listen to yours and adjust your approach accordingly. Happy squatting!
