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Stretching and strengthening the hamstrings often get overlooked in the pursuit of better running performance and as a means of injury prevention. Instead, many runners focus primarily on working their quads and glutes. Yet neglecting the hamstrings — and particularly knee-flexion-based exercises — can lead to imbalances that affect both stability and speed.

“Runners need strong hamstrings,” says Mike Thomson (@fastandfitmike), CSCS, Dynamic Personal Trainer, USATF certified, and run coach at Life Time in Overland Park, Kan. “The hamstring plays a huge role in your stride as it decelerates the foot before it strikes the ground. Strengthening this muscle helps position the foot properly for ground contact and enables a smooth transition as you continue to stride. If the quad muscle is more dominant than the hamstring, it can lead to injury where the hamstring gets tweaked or torn.”

Typical hamstring exercises like deadlifts or back extensions are great for strengthening this muscle group, but Thomson emphasizes that knee-flexion-based exercises are best for strengthening the knee joint and hamstrings — both of which are crucial for running performance.

“Knee flexion exercises help maintain a strong hamstring-to-quad ratio, which is critical for joint stability and injury prevention,” he says.

Here, Thomson demonstrates five knee-flexion-based hamstring exercises to help strengthen your hamstrings and improve knee joint stability — all to help enhance your running abilities. Depending on the equipment you have available, Thomson recommends adding one to two of these exercises to your routine two to three times per week.

1. Lying Hamstring Curl

  • Set the machine to a weight that feels challenging for you.
  • Lie face down on the leg curl machine, grasp the support handles on either side of you, and extend your legs fully to start. You want the roller pad to rest on your lower calves, above your heels and ankles.
  • Actively press your hips into the bench and bend your knees to draw your feet as close to your glutes as you can.
  • Pause for a moment then extend your legs and return your feet to the starting position with control.
  • Repeat for three sets of 10 to 12 reps.

2. Seated Hamstring Curl

  • Sit at a hamstring curl machine and adjust it accordingly to ensure your knees are next to the hinge point on the machine. Put your legs on top of the leg bar so the shin padding is directly behind your ankles. Bring down the lap bar so your legs do not lift during the movement.
  • Set the machine to a weight that feels challenging for you.
  • Grab the handles on the lap bar, then start the curl by pressing your heels into the leg bar until your legs form 90-degree angles.
  • Take a quick pause at the full curl, then slowly return to the starting position. Make sure to keep your glutes on the seat through the entire position.
  • Repeat for three sets of 10 to 12 reps.

3. Nordic Hamstring Curl

  • Use a Nordic curl bench (as shown in the video) or kneel on an exercise mat and have a training partner hold your heels firmly.
  • Keeping your body as straight as possible from knees to head, slowly shift your weight forward, resisting gravity with your hamstrings and glutes.
  • Lower yourself as slowly as possible, catching yourself as you get close to the floor (your finishing position will resemble the bottom of an on-the-knees pushup).
  • Push off the floor just enough to get your body moving back toward vertical. Simultaneously pull with your hamstrings and squeeze your glutes until you return to the starting position.
  • Repeat for three sets of 10 to 12 reps.

4. Single-Leg Hamstring Curl

  • Adjust the machine for your height so the pad for your working leg is resting on your quad; choose a weight that feels challenging for you.
  • Press your working leg’s foot upward by curling the heel toward your glutes.
  • Pause briefly at the top of the movement before slowly lowering the leg back to the starting position.
  • Repeat for three sets of 10 to 12 reps on each side.

5. Lying Towel, Slider, or Stability Ball Hamstring Curl

  • Lie on your back with your legs extended and feet on top of a towel, slider discs, or a stability ball.
  • Engage your core as you lift your hips up off the ground.
  • Draw your heels in toward your hips while your feet continue to rest on the towel, sliders, or stability ball.
  • Moving quickly, extend your legs back to the starting position.
  • Repeat for three sets of 10 to 12 reps.
Emily Ewen
Emily Ewen

Emily Ewen is an associate content strategy manager at Life Time.

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