Top 5 Rehabilitative Exercises for Hamstring Injuries You Can Do at Home

Hamstring injuries are common, especially among active people and athletes. Whether you’ve strained your hamstring during sport or pulled it during everyday movement, recovery takes time and the right approach. Physiotherapy and exercise are essential to restore strength, flexibility, and function in the hamstring muscles.

In this blog, we’ll walk you through five of the best at-home rehabilitative exercises for hamstring injuries, each designed to support recovery and prevent reinjury.

Summary: Hamstring strains or tears often happen during sudden movements or overstretching. Recovery involves more than just rest, controlled and progressive exercises can help rebuild strength and flexibility. This blog outlines five effective hamstring rehab exercises you can do from home. These exercises support healing, reduce stiffness, and build strength safely.

1. Hamstring Isometric Hold

Best for: Early-stage rehab to reduce pain and start gentle strengthening.

How to do it:

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

• Dig your heels into the ground and gently contract your hamstrings without lifting your hips.

• Hold for 5–10 seconds, then relax.

Reps: 8–10 holds, 2–3 sets

This simple isometric activation builds strength without placing too much strain on healing tissue.

2. Seated Hamstring Stretch

Best for: Improving flexibility and reducing muscle tightness.

How to do it:

• Sit on the floor with one leg straight and the other bent.

• Reach forward toward your toes on the straight leg while keeping your back straight.

• Hold for 20–30 seconds, then switch legs.

Reps: 3–4 holds per leg

Avoid bouncing, this should be a gentle, sustained stretch. Stop if you feel sharp pain.

3. Glute Bridge

Best for: Building strength in the glutes and hamstrings.

How to do it:

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

• Push through your heels to lift your hips toward the ceiling.

• Squeeze your glutes and hamstrings at the top, then slowly lower down.

Reps: 10–15 reps, 2–3 sets

This is a great foundational movement that also supports your lower back and hips.

4. Standing Hamstring Curl (Bodyweight or Resistance Band)

Best for: Mid-stage rehab to rebuild active hamstring strength.

How to do it:

• Stand tall and bend one knee, bringing your heel toward your glutes.

• If using a resistance band, anchor it to a sturdy surface and wrap the other end around your ankle.

• Control the movement back down.

Reps: 10–12 reps per leg, 2–3 sets

Ensure smooth and controlled motion, avoid swinging your leg.

5. Single-Leg Deadlift (Bodyweight)

Best for: Later-stage rehab to build strength, balance, and coordination.

How to do it:

• Stand on one leg with a slight bend in your knee.

• Hinge at the hips, extending your other leg behind you as your torso leans forward.

• Keep your back straight and return to standing.

Reps: 8–10 reps per leg, 2–3 sets

Start with bodyweight only. This movement challenges your balance and targets the hamstrings and glutes.

Important Tips Before You Start

• Warm up first: Do light movement or dynamic stretches to prepare your muscles.

• Go slow: Don’t rush your recovery, each stage of rehab takes time.

• Listen to your body: Stop if you feel sharp or worsening pain.

• Stay consistent: Regular, guided exercise is key to successful recovery.

Looking for Expert Help?

At Elite Health & Performance, our team is here to support your recovery with expert physiotherapy and chiropractic care. Whether you're recovering from a hamstring injury or want a tailored rehab plan, we’re ready to help you feel and move better.

Call us or book online today to get started with a team that understands performance and recovery.

Key Takeaways

• Hamstring injuries need active rehab to heal properly.

• At-home exercises like isometric holds, stretches, bridges, and curls can help build strength and flexibility.

• Progress gradually and focus on proper form.

• Pairing these exercises with professional care leads to better long-term results.

FAQ: 

Q: How soon after a hamstring injury can I start exercising?
A: You can usually begin gentle isometric exercises a few days after injury. Always check with a healthcare professional to determine the right time for you.

Q: Can I stretch a torn hamstring?
A: Gentle stretching can be helpful, but overstretching too early may delay healing. Start only when the initial pain and swelling have reduced.

Q: How long does it take to recover from a hamstring injury?
A: Mild strains may heal in 2–3 weeks, while more severe injuries can take 6–8 weeks or longer with proper rehab.

Q: Should I use heat or ice?
A: Ice is helpful in the first 48–72 hours to reduce swelling. Heat may be useful later to relax muscles before stretching.