Hamstring strength is essential for running, jumping, bending, and everyday movements. Weak or tight hamstrings don’t just reduce performance — they also increase the risk of injuries such as strains, tears, and even lower back pain.

At Physio Pro, we work with everyone from elite athletes to everyday clients. Whether you’re recovering from a hamstring injury or looking to build strength, our hands-on, evidence-based approach ensures you get results that last.

Here are our physio’s top 9 exercises to strengthen hamstrings and keep you moving at your best.

Quick Summary: Top 9 Hamstring Strengthening Exercises

  1. Glute Bridge – Builds base strength and hip stability.

  2. Single-Leg Bridge – Progression for greater hamstring activation.

  3. Nordic Hamstring Curl – Proven exercise for injury prevention.

  4. Hamstring Walkouts – Improves endurance and control.

  5. Romanian Deadlift (RDL) – Classic hip-hinge hamstring exercise.

  6. Single-Leg Romanian Deadlift – Strengthens while challenging balance.

  7. Stability Ball Hamstring Curl – Great for eccentric hamstring strength.

  8. Good Mornings – Targets hamstrings with controlled hip hinging.

  9. Hamstring Slider Curls – Advanced eccentric strengthening drill.

 

 

1. Glute Bridge

A simple but effective starter exercise that targets both the hamstrings and glutes.

How to do it:

  • Lie on your back with knees bent, feet flat on the floor.

  • Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.

  • Hold for 2–3 seconds, then lower slowly.

Reps: 3 sets of 10–15.

Physio Pro demonstrating a single leg glute bridge, using arms for stability

2. Single-Leg Bridge

A progression from the glute bridge that increases hamstring activation and stability.

How to do it:

  • Begin in bridge position.

  • Extend one leg straight, keeping hips level.

  • Push through the heel of your grounded foot to lift hips.

  • Lower with control.

Reps: 2–3 sets of 8–12 per leg.

Physio Pro demonstrating a glute bridge

3. Nordic Hamstring Curl

One of the most effective hamstring-strengthening and injury-prevention exercises.

How to do it:

  • Kneel on a soft surface with ankles secured (by a partner or under a solid object).

  • Slowly lean forward, keeping your body straight, using hamstrings to control the descent.

  • Push back up with your hands and repeat.

Reps: 2–3 sets of 6–8.

4. Hamstring Walkouts

Builds endurance and stability while strengthening hamstrings.

How to do it:

  • Start in a glute bridge.

  • Slowly walk your heels away from your body, keeping hips lifted.

  • Walk them back in to reset.

  • Use an exercise ball to increase strength and stability, it will make the exercise harder!

Reps: 2–3 sets of 6–8 walkouts.

Physio Pro demonstrating a walkout leg glute bridge with exercise ball, using arms for stability

5. Romanian Deadlift (RDL)

A classic strength exercise targeting hamstrings through hip-hinge movement.

How to do it:

  • Stand with dumbbells or a barbell.

  • Keep knees slightly bent, hinge at hips, and lower weights to mid-shin.

  • Return to standing by squeezing glutes and hamstrings.

Reps: 3 sets of 8–12.

6. Single-Leg Romanian Deadlift

Combines hamstring strengthening with balance and stability training.

How to do it:

  • Stand on one leg with a slight bend.

  • Hinge forward, extending the opposite leg behind you.

  • Lower torso until parallel to the ground, then return upright.

Reps: 2–3 sets of 8–10 per leg.

single leg rdl hamstring exercise

7. Stability Ball Hamstring Curl

A physio favourite for eccentric hamstring strength.

How to do it:

  • Lie on your back with heels on a stability ball.

  • Lift hips into a bridge position.

  • Roll the ball toward you by bending knees, then extend legs back out.

Reps: 2–3 sets of 10–12.

Physio Pro demonstrating a double leg hamstring curl with exercise ball

8. Good Mornings

Great for strengthening hamstrings with controlled hip hinging.

How to do it:

  • Place a light barbell across your upper back.

  • With knees slightly bent, hinge forward at the hips until your torso is almost parallel to the floor.

  • Return to standing slowly.

Reps: 2–3 sets of 8–10.

9. Hamstring Slider Curls

A challenging eccentric hamstring exercise.

How to do it:

  • Lie on your back with heels on sliders (or towels on a smooth surface).

  • Lift hips into a bridge.

  • Slowly slide heels away, keeping hips raised.

  • Pull them back in to reset.

Reps: 2–3 sets of 8–10.

Why Strong Hamstrings Matter

  • Injury prevention: Reduce the risk of hamstring strains and back pain.

  • Improved performance: Essential for running, sprinting, and explosive sports.

  • Better posture: Supports pelvic and spinal alignment.

 

When to See a Physio

If you’ve had a hamstring strain, ongoing tightness, or weakness that limits activity, it’s important to seek professional help. At Physio Pro Floreat and Physio Pro Como, our team can assess your movement, tailor exercises, and provide hands-on treatment to get you back to full strength.

Improve your Hamstring Strength and Recovery With Expert Physio’s in Perth

Strengthening your hamstrings isn’t just about building muscle — it’s about protecting your body for the long term. Whether you’re recovering from an injury or improving performance, we’ll design a program suited to you.

Call our Floreat clinic on (08) 9387 3310 or Como clinic on (08) 9450 3282 to book your appointment today.