Unique Hamstring Warm Up And Strengthening Exercises

Hamstring exercises should be a staple in every person’s training program. However, you don’t have to feel limited to the traditional and boring standing hamstrings stretch and leg curls. In this article, you’ll find hamstring warm up and strengthening exercises that are not your average exercises.

Hamstring warm up and strengthening exercises

Hamstrings Primers

Probably my favorite hamstring warm up exercise. I am not a fan of static hamstrings stretching prior to working out. There is evidence to support dynamic stretching and dynamic warm-ups are more beneficial prior to working out compared to static stretching. Working the hamstrings eccentrically followed by concentrically should be the theme in a warm-up. For someone that can’t handle standing or half-kneeling hamstrings warm-up, this is one of my go-to hamstrings exercises to warm-up the hamstrings. Try out 2 sets of 6-10 reps and don’t rush it!


Dynamic Hamstrings Warm-up

This video demonstrates a collection of dynamic hamstring warm up exercises to adequately warm-up the hamstrings, improve hip flexibility, and promote proximal stability. “Proximal stability promotes distal mobility.” Neuromuscular control of the lumbopelvic region is absolutely imperative for lower extremity mechanics, especially for optimal hamstrings function during sporting activities. Improving performance of the proprioceptive system at differing joint angles and body positions is key. This can be accomplished through technique-based exercises, balance drills, and plyometric exercises. A neuromuscular control program “aims to stimulate the proprioceptive pathways and the processing of such information, with planned and unplanned movements, and, through repetition and practice, alter the neuromuscular response and allow adaptive changes to occur.”


Progressive Hamstrings Strengthening

Want to start adding more hamstrings exercises but you don’t know where to start?! Follow the levels in this video! Demonstrated in the video are levels 1-7 for progressively strengthening the hamstrings only using furniture sliders. You’ll learn a ton of unique hamstring strengthening exercises here!

1️⃣Concentric hamstring curl-ins

2️⃣Concentric hamstring curl-ins➕bridge

3️⃣Concentric hamstring curl-ins ➕bridge➕eccentric curl-out

4️⃣Single leg hamstring curl-in➕bridge➕straight leg raise

5️⃣Single leg hamstring curl-in➕bridge➕straight leg raise➕curl-out

6️⃣Standing hamstring dominant eccentric Reverse slider lunge

7️⃣ Reverse slider lunge➕eccentric hamstring curl-out

Don’t have sliders? No worries, just grab a towel/pillow sheet/or any piece of clothing and perform these same movements on wood/tile floor. The versatility of this progressive hamstring strengthening program is what makes it so feasible for anyone to perform anywhere!


Multi-planar Hamstrings Exercises

Probably my favorte hamstring strengthening exercise. When it comes to addressing the hamstrings, most people are great with sagittal plane focused movements including hip/knee flexion and extension. However, the hamstrings are not oriented just in the sagittal plane! This is due to different insertion points of the individual hamstring muscles.

The hamstrings is a muscle group that consists of the biceps femoris long and short head, semimembranosus, and semitendinosus. All of the hamstrings muscles except the biceps femoris short head originate on the ischial tuberosity, but they insert on different locations near the knee. Due to the different insertion points, the hamstrings not only contribute to sagittal plane movement, but also transverse plane rotational movements.

Adding rotational movements to eccentric biased hamstring exercises is essential to fully address the hamstrings. Two traditional hamstring exercises you can add rotation to are 1️⃣RDLs 2️⃣ Airplanes

Video 1️⃣ RDLs ➡️ make it easier by providing a target, such as foam rollers.

Video 2️⃣ Airplanes ➡️ cue the person to reach for the inside/outside of the foot that is on the ground to help groove the rotation.


Hamstrings Exercise Playlist HERE!

Check out this exercise playlist I put together featuring all of the hamstrings exercises in this article. Feel free to share it! This is a playlist I created on PrehabX. Click here to sign up free for ten days to create your very own playlist and share them with anyone.



Hamstring injuries are one of the most common soft tissue injuries in sports. They are especially challenging and frustrating due to the high recurrence rate. This vicious cycle of reinjury and tweaks is because the hamstring wasn’t appropriately managed the 1st time around. It’s time to change the narrative and be proactive with taking care of your hamstrings! This program will expose your hamstrings in a safe and effective manner to prepare you for high-level activities! Learn more by clicking HERE.

  • Roberto
    Posted at 01:10h, 20 November Reply

    Thanks a lot for this information. I’ve had several injuries while running and playing tennis and since I discovered your Instagram account I have modified my training plan to incorporate your proposals. I believe that the exercises included in your site are really helpful.

    Many thanks again for spreding your knowledge.

    Cheers from Spain.

    • Michael Lau
      Posted at 10:26h, 20 November Reply

      So happy to hear that the information has helped you roberto!!!

  • Rui
    Posted at 15:50h, 18 December Reply

    This looks really interesting.
    When do you know that you need hamstring strengthening?
    Is it possible to overdo it?

    • Michael Lau
      Posted at 08:16h, 21 December Reply

      if you are involved in any sort of sprinting or change of direction sports, where hamstring strains are very common, you’d be doing yourself a favor to add in some hamstring strengthening into your routine at least 1x/week. yes, it’s possible to overdo anything. But take things in steps and progressions and youll be fine!

  • Gee
    Posted at 00:49h, 28 May Reply

    I’ve torn both hamstrings quite often, basically have got very poor hips alignment. As a rugby player, I need to to be able to sprint again. Anything else I could do alongside these strengthening exercises to stop my hamstrings tearing? I know there is a ton of scar tissue in there, i’m concerned I’ll never sprint the same again…

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