Therapeutic Exercises to Strengthen Hamstrings

If you suffer an injury to your hamstrings -- a group of four muscles in the back of each thigh -- your doctor or physical therapist may recommend some exercises to help rebuild your muscles. If your health-care professional doesn’t provide specific exercises, you can choose from a variety of activities to regain your strength. But always clear your chosen exercises with your doctor or therapist first.

  1. Exercise Band

    • Leg curls are classic hamstring-strengthening exercises that you can perform with an exercise band. Secure the band to an object a few feet above the floor, such as a door knob, then tie or wrap the other end around your ankle. Sit facing the anchor point and position yourself so your foot is in the air with your knee bent slightly. Move your heel toward your body against the band’s resistance. You can also do the exercise lying down, with your legs extended on the floor and your torso propped up on your elbows. Alternatively, lie face down with your legs extended and the band taut, then lift your heel toward your butt.

    Seated/Floor

    • If you have a chair with wheels, such as a desk chair, you can strengthen your hamstrings at home. Sit in the chair and extend the leg you want to strengthen as far as possible. Position your heel on the floor, then pull the chair forward with your leg. A carpeted surface will be more challenging than a smooth floor. Perform a bridge exercise by lying face up with your knees bent and feet flat on the floor. Raise your hips until your body is aligned from your shoulders to your knees and hold the position for two seconds. Increase the challenge by lifting one leg off the floor. At the top of your motion, the raised leg should be aligned with your torso.

    Standing

    • Perform a knee flexion exercise by standing straight, bending one knee and positioning your foot behind you with only your toes touching the floor. Quickly raise your heel as close to your butt as you can, then lower it immediately to the starting position. To stretch and strengthen your hamstrings with a good-morning exercise, stand erect and hold a barbell bar, with no weights attached, across the back of your shoulders. Flex your knees slightly, but keep your back straight as you bend forward from the waist until your body is roughly parallel with the floor.

    Assisted Exercises

    • Having a trainer or physical therapist assist you with hamstring-strengthening exercises helps ensure that you observe proper form. To perform an isometric contraction, lie face down on a table, bend one knee and raise your foot straight above the surface. Have the trainer hold your foot around the back of your heel, then try to pull the heel in toward your butt while the trainer keeps your foot in place. For a more challenging hamstring exercise, kneel on both legs with your shins on the floor. You can place a rolled-up towel under your ankles if you wish. Have the trainer push down on both of your ankles, keeping your shins in place as you lean forward. Resist gravity as long as possible before your torso descends to the floor. If your hamstrings are strong enough, lift your torso back to a vertical position without using your hands to push off the floor.