Hamstrings help provide stability for the legs and lift your feet up while running. Adding some hamstring strength exercises for runners at home can target this muscle group which can really compliment your running, so check them out! 

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Here are your Hamstring Strength Exercises for Runners at Home:

Exercise #1: Nordic Hamstring Curl

Why do This?

Targets the hamstrings (muscles at the back of your thighs), helping to lift your feet up when you run.

How to do This:

  • You’ll need something to help anchor your feet
  • Start in high kneeling with a cushion under the knees if needed
  • Keep your hips straight, hinging at the knees – bring your body forwards and return to the start position

Repeat: 3 x 6-8 times.

Exercise #2: Standing – Hip Rotations

Hamstring strength exercises for runners at home can be done in standing, which is great to target more than just the hamstrings and very functional for runners.

Why do This?

Standing exercises are great for runners as they’re very functional. This exercise targets more than the hamstrings (it’s difficult to isolate muscles in standing) and is great for working the hamstrings and stability muscles at the side of the pelvis.

How to do This:

  • Start with your weight on the right leg, knee slightly bent, and left leg out to the side
  • Tap your left foot behind you in a semicircle, rotating the pelvis so it faces the left
  • It’s important to keep the right knee cap facing forwards throughout this exercise
  • Return to the start position and repeat

Repeat: 3 x 6-8 times.

Exercise #3: Standing – Hip Rotations with a Theraband

Why do This?

Standing exercises are great for runners as they’re very functional. As above, this exercise targets more than the hamstrings (it’s difficult to isolate muscles in standing) and is great for working the hamstrings and stability muscles at the side of the pelvis. The theraband can help increase stability and alters the way the muscles work.

How to do This:

  • Place one end of the theraband under the right foot and hold the other end close to your chest
  • Start with your weight on the right leg, knee slightly bent, and left leg out to the side
  • Tap your left foot behind you in a semicircle, rotating the pelvis so it faces the left.
  • At the same time, you can lean the body forwards and rotate to the left
  • It’s important to keep the right knee cap facing forwards throughout this exercise
  • Return to the start position and repeat

Repeat: 3 x 6-8 times.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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