Two Must-Do Exercises for Hamstring Tendinopathy
- Luke Nelson
- Jun 12
- 1 min read
🔥 Two Must-Do Exercises for Hamstring Tendinopathy 💪🏽
1️⃣ Heavy Single-Leg Hamstring Curls (Full Range) 🦵🏽
My go-to setup: prone position with hips flexed — this targets the biceps femoris more effectively and allows for greater force output ⚡
Runner-up? The seated hamstring curl machine: just ensure this position is not provocative.
🏋️♀️ Aim for 6-8 reps, leaving 2 reps in reserve
2️⃣ Heavy Isometric Hamstring Curls 🧱
While we don't yet have research directly on this for the proximal hamstring tendon, I’m leaning on findings from the Berlin group's work on the patellar & Achilles tendons, where high-load isometrics improved tendon stiffness
💥 Preferred setup: prone position again for max force generation.
👉🏼 Protocol:
• 3-second holds @ ~90% max effort, then 3-second rest
• Do 3–5 sets of 3–5 reps
✅ Add these into your rehab for a powerful tendon stimulus!
Want to dive deeper into hamstring tendinopathy? Check out these resources:
🎙️ Podcast with Jake Tuura – We break down key concepts, clinical insights, and loading strategies you can apply right away. Click here
🎥 Practical session with Learn Physio – A hands-on look at assessment and exercise progressions you can use in the clinic tomorrow
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