The Core Rehab Program
Do these consistently for 4-6 weeks. Skip the trendy ones — these are the ones with the strongest evidence for hamstring.
1. Nordic Hamstring Curl
How: Kneeling with feet anchored, lower the body forward with control.
Dose: 3 sets of 6-8, 2x/week
Why: The single most evidence-supported exercise for preventing hamstring strains.
2. Romanian Deadlift
How: Hinge at hips with soft knees, lower bar/dumbbells to mid-shin.
Dose: 3 sets of 8, 2x/week
Why: Builds eccentric hamstring capacity through full range.
3. Single-Leg Bridge
How: On back, one foot on floor, lift hips.
Dose: 3 sets of 10 per side, 3x/week
Why: Trains the glutes to share load with hamstrings during push-off.
4. Sprint Strides
How: Build up to 90-95% effort over 60-100m, full recovery between.
Dose: 4-6 strides, 2x/week
Why: Tissue must be exposed to speed to tolerate speed — strength alone isn't enough.
Get more runner-specific guides like this.
Short, science-based emails for runners — every week.
No spam. Unsubscribe anytime.
More on Hamstring
Related Injuries
Stridely catches injury risk before injury happens.
Daily monitoring of training load, sleep, and recovery — built for runners.
Start free in Stridely