Hamstring Strengthening and Stretches for Runners

Strength Moves

How To

Start with two sets of 6 to 8 reps and gradually work up to 3 to 4 sets of 10 to 15.When you’re able to do four sets of 10 to 15, think about adding a bit more weight and dropping back to two sets of 6 to 8, working your way back to 3 to 4 sets of 10 to 15.

Barbell Deadlift

Approach the bar with a shoulder-width stance. Bend and keep a neutral spine (think: lumbar curve). Take a deep breath in and brace your abdominal wall. Keep your arms perfectly straight and lift up, keeping the bar as close to your body as possible, sliding the bar up your shins. Next, think about pushing the floor away from you and keeping your heels down. As soon as the weight leaves the ground (remember, arms straight the entire time), squeeze your glutes and drive your hips forward. To lower the bar, send your hips back and move the bar along your legs until it’s back on the ground.

More: How to Do a Deadlift Safely

 

Reverse Lunge

</embed>

Begin with feet shoulder width apart. Take a step backwards with your right foot and letyour hips and knees flex to lower your body down, making sure your knee does not go in front of your front foot. While still keeping the ball of your right foot planted, lightly touch your right knee to the floor, then return to the starting position by driving through the heel of yourleft leg. Do all your reps on one side then switch legs.

 

Kettlebell Swings

Bring the kettlebell back slightly between your legs before driving through your heels to extend your hips and knees, swinging the kettlebell forward and up. Allow the kettlebell to go only to shoulder-height, keeping a slight bend in the elbows. Squeeze your glutes and open your hips at the top of the movement. As momentum brings the weight back down, wait until your forearms make contact with your inner thighs before bending at your hips. Make sure not to bend over too much as you could risk injuring your back.

Remember: Your arms act only as an attachment point to the kettlebell. All of the power comes from your hips and legs.

 

Single-Leg Deadlift

Stand holding a dumbbell in front of you in your right hand. Shift your weight to your left foot. As you maintain a slight bend in your right knee and a flat back, bend at the hips and lift your right leg straight out behind you. Slowly lower the dumbbell to the ground, using your body as a lever. Then, using your hamstring and glutes, bring your body back up to an upright position, keeping your weight on your left leg. Perform all reps on one side before switching to the other.

 

Banded Good Mornings

Bend at the hips and loop a resistance band behind your neck. Keep your legs straight and hinge at the hips (think: send your butt backwards) while maintaining a nice flat back. Wait until you feel tension in your hamstrings, then return to a standing position.