Hamstring [P]rehab Program

Improve Hamstring Health & Supercharge Hamstring Strength Anytime, Anywhere

This 2-month Hamstring Physical Therapy Program is available now, through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

Hamstring tightness is far from uncommon. Did you know that hamstrings are the most commonly strained muscle group?? But what if that tightness, strain, or naggy pain in your buttocks or behind your knee is not just secondary to stiffness but strength?! Chances are it is! Finding the sweet spot between too much stretching vs not enough or too much load vs not enough is KEY in getting the long lasting results to minimize that tightness or strain that just never seems to go away. As you progress through the 8-week Hamstring Prehab Program you will learn just that! We will work on dynamic hamstring and hip mobility to increase your functional range of motion while integrating progressive load to not only build endurance, strength, but power of your hamstrings as well to help you optimize your hamstring health and function to set you up for long-term success!

This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING hamstring related. If you are dealing with tight hamstrings, a new hamstring strain, older or chronic hamstring strain, hamstring tendon issue, or a hamstring tear this is the program for you!

If this program is too challenging for you, check out our Hamstring Rehab!

If you are looking for more of a challenge, check out our Lower Body Performance Level 1!

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
4x/week

Category
Prehab : Eliminate small tweaks & pains while bulletproofing your body

Program Schedule

Week 1

First week of the Hamstring Prehab Program and you are diving right into it! First up you have a dynamic warm up – not just focusing on your hamstrings but your hip joint too to maximize a healthy muscle AND joint. Next up – time to learn the fundamentals of any good hamstring program – the deadlift! Let’s get started!

Let’s kick things into gear! This week we are increasing the demand on your hamstring, using familiar movements but asking your hamstrings to carry a bit more of the load – literally. Let’s not forget about the rest of the hip though: glutes and inner thighs are joining the party!

You are feeling pretty comfortable with that muscle burn in the back of your leg – teaching our glutes, inner thighs, and hamstrings to work together. Now let’s add some weight to that deadlift shall we?! You got this!

Halfway through the program – let’s step it up a notch! Time to progress your mobility program and further decrease risk of injury as you progress the demand of your hamstring in lengthened or stretched positions. Remember the best defense is a good offense! 

In this next phase of your Hamstring Prehab Program you start to incorporate speed and power training to help bulletproof those hamstrings for the long haul! Get ready to throw a temper tantrum – but a good kind – we swear – it’s a thing!

One of the best ways to introduce increased workload and reduce muscular imbalances side to side is by incorporating single leg exercises! Single leg exercises reduce the likelihood of your uninvolved side picking up the slack when it doesn’t need to be. This is not the time to cheat your way to the results we want – this is the time you work for them!

Home stretch! You have crushed your single leg work, you’ve mastered a solid hip hinging strategy with hip thrusts and deadlifts! Now it’s time to complicate things a bit. This week we introduce triplanar motions to challenge your hamstrings in all different directions. Let’s get to work!

Last week of Hamstring Prehab Program! You did it! As you’ve progressed through this 8 week program, the exercises have been challenging – yes – but nothing you can’t handle. Now let’s finish strong and put your hamstring and hip endurance, strength, and power to the test and kiss that naggy hamstring pain goodbye!

0%
Success Rate
0K+
Happy [P]rehabbers
0M+
Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month
(billed monthly)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Does NOT Include Trial
Best Value

ANNUAL PLAN

$16.66 / month
SAVE 66% (billed annually)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email

What Our Members Say

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I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

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I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

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I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

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So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

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This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

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My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

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[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

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This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

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Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

  • Build a robust system that is resilient to risk of injury!
  • Easy to digest physical therapy education videos & resources to learn about your body

  • Zero wait times, no hidden fees, no barriers to entry!

  • Available to you at your fingertips from anywhere in the world

Welcome to the Prehab Path

The Prehab membership gives you instant access to ALL of the programs on the app. No matter what stage of rehab you’re in, you’ll find a program where you’re at and beyond.
Full body [P]rehab program
jump basics program the prehab guys
soccer performance program the prehab guys injury prevention
jump performance program prehab guys med ball exercises
ankle sprain rehab program high ankle sprains prehab guysm pain all in your head prehab guys
achilles prehab program soleus exercises prehab guys
achilles rehab program calf strains prehab guys
ankle dorsiflexion mobility program tight calf exercises the prehab guys
knee extension mobility program whats missing in acl rehab prehab guys
patellofemoral prehab jumpers knee exercises the prehab guys
patellofemoral rehab program prehab guys decrease knee pain with stairs
knee prehab program assess your knee pain
running program plyometric exercises for distance runners the prehab guys
hamstring rehab program high hamstring injury prehab guys
groin rehab program the prehab guys
hip rehab program hip bursitis
hamstring prehab program hamstring stretching prehab guys
groin prehab program advanced groin training prehab guys
core performance program pelvic floor dysfunction in athletes the prehab guys
elbow wrist and hand prehab program exercises to improve grip strength
elbow wrist and hand rehab program text thumb exercises prehab guys
overhead crossfit performance program handstand push ups prehab guys
overhead shoulder mobility the prehab guys
rotator cuff rehab program the prehab guys
shoulder prehab program scapular dyskinesia the prehab guys
shoulder rehab program frozen shoulder exercises and rehab the prehab guys
overhead shoulder mobility the prehab guys
neck and mid back prehab program balance exercises prehab guys
low back prehab program deadlift warm up the prehab guys
low back rehab program prehab guys exercises for disc herniations
ankle sprain prehab program the prehab guys
meniscus rehab program prehab guys
thoracic spine mobility how much should i stretch prehab guys
fitness home program best outdoor exercises
fitness fundamentals common fitness training mistakes the prehab guys
fitness gym program the prehab guys holiday gift guide
neck mid back rehab program tight upper traps the prehab guys
ankle sprain rehab program high ankle sprains prehab guysm pain all in your head prehab guys
achilles rehab program calf strains prehab guys
patellofemoral rehab program prehab guys decrease knee pain with stairs
hamstring rehab program high hamstring injury prehab guys
groin rehab program the prehab guys
hip rehab program hip bursitis
elbow wrist and hand rehab program text thumb exercises prehab guys
rotator cuff rehab program the prehab guys
shoulder rehab program frozen shoulder exercises and rehab the prehab guys
low back rehab program prehab guys exercises for disc herniations
meniscus rehab program prehab guys
neck mid back rehab program tight upper traps the prehab guys
Full body [P]rehab program
achilles prehab program soleus exercises prehab guys
patellofemoral prehab jumpers knee exercises the prehab guys
knee prehab program assess your knee pain
running program plyometric exercises for distance runners the prehab guys
hamstring prehab program hamstring stretching prehab guys
groin prehab program advanced groin training prehab guys
elbow wrist and hand prehab program exercises to improve grip strength
shoulder prehab program scapular dyskinesia the prehab guys
neck and mid back prehab program balance exercises prehab guys
low back prehab program deadlift warm up the prehab guys
ankle sprain prehab program the prehab guys
jump basics program the prehab guys
ankle dorsiflexion mobility program tight calf exercises the prehab guys
knee extension mobility program whats missing in acl rehab prehab guys
overhead shoulder mobility the prehab guys
thoracic spine mobility how much should i stretch prehab guys
core performance program pelvic floor dysfunction in athletes the prehab guys
overhead crossfit performance program handstand push ups prehab guys
jump performance program prehab guys med ball exercises
soccer performance program the prehab guys injury prevention
fitness home program best outdoor exercises
fitness fundamentals common fitness training mistakes the prehab guys
fitness gym program the prehab guys holiday gift guide

Frequently Asked Questions

Hamstring [P]rehab Program

  • We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend resistance bands, a foam roller, kettlebell, lacrosse ball, and Swiss ball. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.

  • If you want to take the guesswork out of protecting your Achilles, learn the secrets to the best methods to strengthen tendons, and educate yourself on everything you need to know about the Achilles tendon, this program is well worth your investment! Name any sport or high-intensity movement that involves the lower body, and you can 100% bet your Achilles tendon is working to some degree! With that being said, you want to protect this valuable asset as most physically active individuals end up dealing with Achilles issues at some point in their life. Tendon issues can be very tricky and we want to help!

  • If you are dealing with Achilles Tendinitis, Achilles Tendinopathy, New or Old (chronic) Achilles strain/injury, orlow to moderate levels of plantar fasciitis (if high level please see Foot & Ankle Rehab), or post-op achilles repair with no restrictions and MD clearance then this is the program for you!

  • We are going to take a more conservative approach and suggest that you have been cleared to exercise by your surgeon/physical therapist. All injuries are not the same, and it will be good to follow up with your surgeon and your physical therapist to learn if you have any movement or exercise precautions. It may be more worthwhile for you to invest in our Foot & Ankle [P]Rehab Program and stick to phase 1. Do not hesitate to reach out to us directly if you’re still concerned.

  • Yes! The calves are what create tension on the achilles tendon. You can’t load one without loading the other. If you are looking to build up your calves, have had a previous history of calf strains, or looking to reduce risk of future calf injuries this is the program for you.

  • Yes! If you’re concerned we recommend starting with phase 1. In this phase, you will go through easier exercises and movements that we use with Achilles patients/clients in the clinic to build the foundational work capacity necessary to tolerate the higher-level exercises and movements to come. Then you will continue through carefully designed programming to increase your strength and ultimately training experience!

  • We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend a foam pad, foam roller, and lower body resistance bands. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.

  • As long as you can tolerate general exercises including core exercises and resistance training with an emphasis on overhead exercises, you should be fine! This is not a beginner program by any means, but it is also not an expert program. It may be worthwhile for you to check out our Shoulder [P]Rehab Program if you’re not accustomed to shoulder exercises. If you have questions or concerns, don’t hesitate to contact us!

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD). Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App memberships are only accessible on our mobile app

  • Your previously purchased programs are still available on our old app. However, as a special thank you, we have proactively fully unlocked the newer and updated version of that program on our new app! Furthermore, as an additional benefit, if you have purchased any of our anatomy or body region prehab programs (ie shoulder prehab or meniscus prehab), we have also proactively fully unlocked the brand new corresponding rehab program. Thus, in this current example, you will have fully unlocked the following four programs: shoulder rehab, shoulder prehab, meniscus rehab, and meniscus prehab. Many of our new rehab programs are class style, with full length PT-led videos! In order to access your unlocked programs, you will need to sign up using the same email login as you had on our previous app.

General

Pricing & Payment

Improve hamstring health for a fraction of the cost of in-person PT