When most runners think about training, the focus tends to land on building overall endurance or strengthening muscles like the quads or calves, with the hamstrings often being an afterthought. However, these powerful muscles at the back of your thighs are essential for forward propulsion and pelvic stability.
Tight or weak hamstrings can lead to poor running form and raise the likelihood of strains, tears, or chronic discomfort. The good news? Targeted strength and mobility work can make a huge difference in both performance and injury prevention.
Why Strong Hamstrings Are Essential for Runners
The hamstrings are responsible for bending your knees and extending your hips—two key motions during each stride. They help propel you forward, stabilize your pelvis, and support deceleration. When these muscles are weak or tight, it can throw off your gait and lead to issues like hamstring strains, knee pain, or even lower back discomfort.
Incorporating a combination of strength and flexibility work can improve performance while lowering your risk of injury. So, here are our top six targeted hamstring exercises for runners:
The Best Hamstring Exercises for Runners
Safety Tip: Always warm up before performing any of these exercises and cool down afterward with light stretching to prevent stiffness.
1. Standing Hamstring Stretch
Why it matters: Improves hamstring flexibility and reduces muscle tightness.
How to do it:
- Stand with feet hip-width apart.
- Extend one leg out straight in front of you and keep the heel on the ground.
- Hinge forward at the hips with a flat back until you feel a stretch.
- Hold for 20–30 seconds, then switch sides.
- Repeat 2–3 times on each leg.
Tip: To intensify the stretch, try performing it with a slight bend in your supporting leg.
2. Hamstring Curls with a Stability Ball
Why it matters: This exercise targets the hamstrings while engaging the core and stabilizer muscles, which are essential for running form.
How to do it:
- Lie flat on your back with your feet on top of a stability ball and your arms at your sides.
- Lift your hips to form a straight line from shoulders to heels.
- Slowly curl the ball toward your glutes by bending your knees.
- Extend back out slowly.
- Complete 3 sets of 10–12 reps.
Tip: Keep your hips elevated throughout to maintain constant tension in the hamstrings.
3. Romanian Deadlifts (Single or Double Leg)
Why it matters: Great for strengthening the hamstrings, glutes, and lower back. It’s a functional movement that mimics the hip hinge, which is essential in running mechanics.
How to do it:
- Stand with feet hip-width apart holding a dumbbell or barbell in front of your thighs.
- With a slight bend in the knees, hinge at your hips to lower the weight down, while keeping your back flat.
- Stop when you feel a stretch in the hamstrings, then return to standing.
- Complete 3 sets of 8–10 reps.
Tip: Start with lighter weights to focus on your form, then gradually increase the load.
4. Glute Bridge
Why it matters: Strengthens the posterior chain and improves hip mobility.
How to do it:
- Lie on your back with knees bent and feet flat on the floor, hip width apart.
- Place your arms by your sides, palms facing down.
- Press through your heels to lift hips off the ground.
- Pause at the top, then lower slowly.
- Complete 3 sets of 12–15 reps.
Tip: Focus on squeezing your glutes at the top to get full hamstring activation.
5. Nordic Hamstring Curl
Why it matters: An advanced move that builds eccentric strength in the hamstrings.
How to do it:
- Kneel on a padded surface with feet anchored or held by a partner.
- Slowly lower your body forward while keeping your back straight and your core engaged.
- Use your hamstrings to control the descent and return to start.
- Complete 3 sets of 5–8 reps.
Watch how to do this exercise here.
Tip: This exercise can be very challenging—beginners should consider reducing the range of motion and checking in with a physical therapist before adding it to their routine.
6. Lying Hamstring Leg Raises
Why it matters: Isolates hamstrings with minimal strain on surrounding muscles.
How to do it:
- Lie on your back with legs straight.
- Raise one leg up slowly, keeping it straight.
- Lower back down with control.
- Complete 3 sets of 10–12 reps per leg.
Tip: Avoid arching your lower back—keep your core engaged.
The Bottom Line
Runners who incorporate these hamstring exercises into their weekly routines can significantly reduce their risk of injury, improve stride efficiency, and support stronger, more sustainable runs. Focusing on both strength and flexibility, while not skipping warmups and cooldowns, goes a long way in keeping you moving pain-free.
By maintaining strong and flexible hamstrings, you’ll not only improve your running but also decrease the likelihood of experiencing painful injuries that can sideline you.
For more personalized assistance, book a session with one of our physical therapists by calling (619) 260 – 0750 or emailing info@innovativept.net.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.