Great Hamstring Exercises for Track Athletes | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Best Hamstring Exercises for Track Athletes

November 15, 2012 | Dr. Raymond Tucker

Must See Track & Field Videos

From sprinting to jumping, the hamstrings are among the most powerful muscles you have as a track athlete. They are responsible for transferring power between the knees and the hips, propelling your forward momentum and controlling your athletic performance. (See also Get Faster and Prevent Injury With 3 Hamstring Exercises.)

However, the hamstring muscles are susceptible to a number of common problems, such as being stretched too far after an improper warm-up and muscular imbalances in relation to the quadriceps.

These factors make it important to select hamstring exercises that offer strengthening in hip extension and knee flexion. The following two hamstring exercises do the trick. Try performing them and watch your numbers on the track improve.

Glute Hamstring Raise

This hamstring exercise calls for a partner, but it can be performed without one by positioning your heels under a bar or brace and placing a Bosu ball in front of your knees to assist with the concentric phase. (See it in action: Exercise of the Week: Glute Ham Raise.)

Using a slow progression, go down as far as you can and return to the starting position. Work up to three sets of eight reps.

  • Kneel on mat or piece of foam
  • Partner behind you holds your feet down
  • Keep back straight and arms at sides
  • Keeping back extended and knees on mat, move torso forward slowly
  • Try to touch your chest to the ground (eccentric)
  • Use arms to push yourself  back up (concentric)

Stability Ball Hamstring Curls

Perform Glute Hamstring Raises in one of your lower-body workouts and Stability Ball Hamstring Curls on your next lower-body day—or select one and perform it once a week. (See it in Action: Pitcher Strength and Speed Training With Craig Kimbrel.)

Using a slow progression, curl the ball as far as you can and return to the starting position. Work up to three sets of eight reps.

  • Lie on ground with arms out to sides and palms down
  • Place ball under heels with legs extended
  • Head, shoulders and arms should be on ground; hips should be up in the air
  • Maintain good posture with no sag in hips
  • Flex knees by using heels in a curling motion to roll ball as far back as possible, keeping hips high
  • Return to starting position by extending knees

Looking for more hamstring exercises? Check out STACK's Lower-Body Workout Guide.

Must See
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,806,222
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,298,162
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,955,277

Featured Videos

Quest for the Ring: Duke University Views: 248,609
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 119,948
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Soccer Speed and Agility Drills for Women

Soccer is a sport that is very dynamic and involves a lot of directional changes within a game. Developing multidirectional speed in female soccer...

Acceleration Drills to Increase Speed

Build Strength for Baseball and Softball Speed

3 Speed Training Essentials You Must Develop to Get Faster

Get Faster With 'The .10 Second Difference' From EXOS

Build Game-Breaking Speed With This Exercise

Get the Most Out of Foam Rolling

How to Build First-Step Quickness for Baseball and Softball

Ditch the Sprints. Here's How to Build True Sports Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

Stability Training Can Improve Your Agility and Range of Motion

5 Essential Cross Country Workouts Explained

Linear Speed Drills to Improve Athleticism

4 Powerful Band Agility Drills

Improve Your Baseball Speed With This On-Field Workout

Sprint Faster With Speed Demons

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

8 Speed Workout Tips to Get Faster

How to Safely Decelerate Faster

The Secret to Tom Brady's Newfound Speed

Here's Why Andre Williams' Breakout Performance Was No Fluke

8 Positions to Lower Your 40-Yard-Dash Time

3 Simple Tips to Improve Your 40-Yard Dash

Improve Your Footwork to Improve Football Agility

Burn Your Competition with This Sprint Workout

Skipping Drills: The Missing Link From Your Speed Workouts

Rev Up Your Sprint Training With These Complexes

3 Speed Workouts to Improve Your Top-End Sprints

10 Reasons Why You're Not Getting Faster

Speed Plyometrics to Help You Run Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

3 Box Drills That Develop True Game Speed

12-Week Off-Season Baseball Speed Workout

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

The Off-Season Baseball Speed and Agility Workout Program

How to Train for Speed in Cold Weather

Lengthen Your Stride for Maximum Speed

Get Faster With the Ultimate Stair Workout

ZSeries 10-Minute Workouts: Track Sprints

5 Ways to Spice Up Your Ladder Drills

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

ZSeries 10-Minute Workouts: Multidirectional Run

Make Quick and Powerful Cuts Like Adrian Peterson

How to Improve Your Basketball Quickness in 5 Minutes

STACK Challenge: 300-Yard Shuttle

The 5 Elements of a Successful Speed Training Program

Improve Your Football 40 Time During the Season