Hamstring strain exercises at home
Gently load a strained hamstring, then rebuild strength and length.
Welcome to your hamstring program. We start with gentle holds, then build strength before stretching further.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious hamstring pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
Mild tightness is okay. A sharp pull at the back of the thigh means stop that exercise.
Phase 1: Protect
Gentle holds · Daily- Heel dig5 × 10s hold
Lie on your back with one knee bent and the heel on the floor.
Gently dig your heel into the floor as if pulling it towards you, and hold.
Tip: Use a gentle effort at first.
You'll need: mat
- Glute bridge2 × 10 reps
Lie on your back with your knees bent and your feet flat, hip-width apart.
Squeeze your glutes and lift your hips until your body is in a line from shoulders to knees. Lower slowly.
Tip: Push through your heels. Squeeze at the top for a moment.
You'll need: mat
- Walking5 min
Choose a flat, safe route.
Walk at a comfortable pace for the time shown.
Tip: Walking keeps the back moving and is one of the best things you can do.
You'll need: comfortable shoes
Phase 2: Strengthen
Build strength · Daily- Glute bridge3 × 12 reps
Lie on your back with your knees bent and your feet flat, hip-width apart.
Squeeze your glutes and lift your hips until your body is in a line from shoulders to knees. Lower slowly.
Tip: Push through your heels. Squeeze at the top for a moment.
You'll need: mat
- Heel dig4 × 20s hold
Lie on your back with one knee bent and the heel on the floor.
Gently dig your heel into the floor as if pulling it towards you, and hold.
Tip: Use a gentle effort at first.
You'll need: mat
- Hip hinge3 × 10 reps
Stand with your feet hip width apart and your hands on your hips.
Push your hips back and lean forward with a flat back, then stand tall again.
Tip: Keep a soft bend in your knees.
- Gentle hamstring stretch2 × 20s hold
Lie on your back and loop a towel around one foot.
Lift the leg with the knee slightly bent until you feel a gentle stretch at the back of the thigh, and hold.
Tip: Keep the stretch gentle, never sharp.
You'll need: towel
Phase 3: Build
Strength and control · Every other day- Bridge march3 × 10 reps
Lie on your back with knees bent and feet flat.
Lift your hips into a bridge, then slowly lift one foot a little, put it down, and lift the other.
Tip: Keep your hips level as you march.
You'll need: mat
- Hip hinge3 × 12 reps
Stand with your feet hip width apart and your hands on your hips.
Push your hips back and lean forward with a flat back, then stand tall again.
Tip: Keep a soft bend in your knees.
- Step-ups3 × 10 reps
Stand facing a low, stable step.
Step up with one foot, bring the other up, then step down slowly. Lead with the working leg.
Tip: Keep your knee in line with your second toe.
You'll need: a low step
- Gentle hamstring stretch2 × 30s hold
Lie on your back and loop a towel around one foot.
Lift the leg with the knee slightly bent until you feel a gentle stretch at the back of the thigh, and hold.
Tip: Keep the stretch gentle, never sharp.
You'll need: towel
Well done. Avoid sprinting and hard stretching until your physio says you are ready.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Did you feel a pop and see large bruising at the back of the thigh?
- Are you unable to walk without limping badly?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
- Did this start with a major fall, accident or impact?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your hamstring is coping, you move up a phase.
Questions
How often should I do hamstring strain exercises?
In this program, phase 1 (protect) is daily; later phases are every other day. Little and often works best, and rest days let the hamstring adapt.
Should hamstring exercises hurt?
Mild tightness is okay. A sharp pull at the back of the thigh means stop that exercise.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your hamstring settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: do you get chest pain, pressure or tightness with activity or at rest.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.