Hamstring strain exercises at home
A hamstring strain is a pull or tear in the muscles at the back of the thigh, usually while sprinting or reaching into a stretch.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious back of the thigh pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- Sprinting without enough warm-up
- Weak or tired hamstrings
- A previous hamstring strain
Gentle exercises people often use
- Isometric hamstring hold5 × 20–30s
On your back, heel on the floor, gently dig the heel down and back without moving.
- Glute bridge3 × 12
Start with both legs, then progress to single-leg as it settles.
- Romanian deadlift (light)3 × 10
Hinge at the hips with a long back until you feel a gentle stretch, then stand.
- Walking, then easy joggingAs tolerated
Build from walking to jogging only when walking is pain-free.
Most mild strains improve over 2 to 6 weeks. Avoid hard stretching early on. Sprinting comes back last, gradually.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- A pop with immediate bruising and trouble walking
- A gap you can feel in the muscle
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help hamstring strain?
Common options include isometric hamstring hold, glute bridge, romanian deadlift (light), walking, then easy jogging. Your physiotherapist can tell you which suit you and how hard to push.
Should hamstring strain exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Most mild strains improve over 2 to 6 weeks. Avoid hard stretching early on. Sprinting comes back last, gradually. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.