Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial
Hamstring strain exercises: a stage-by-stage home program
Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.
A hamstring strain is a stretch or tear of the muscles at the back of the thigh. It usually causes sudden sharp pain at the back of the leg, often during running or sprinting, followed by tenderness, swelling and bruising. Strains are graded from 1 (mild) to 3 (a complete tear).
Grade 1 strains may take only a few days to settle, while grade 2 strains (partial tears) can take weeks or months. Re-injury is common if you return to high-speed activity too soon.
Rehab usually starts with gentle loading once pain and swelling settle, then gradually builds strength, control and speed. This guide is for grade 1–2 strains; a suspected complete tear needs medical assessment.
Stage 1: Protect and start gentle loading
Protect the healing muscle, walk normally and keep the leg working without pain.
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Hamstring Sets (Isometric)
Gently press your heel down to tighten the back of the thigh, at light effort only. Achy, vague discomfort is OK; sharp, focused pain is not.
Typical dose: Light effort, 5 holds of 5 sec, 2–3 times a day, only if pain-free
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Stand on One Foot Balance Exercise
Single-leg balance keeps the leg working while the muscle heals.
Typical dose: Up to 30 sec on each leg, 3 times, holding a support
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Pelvic Tilts
Gentle core work that does not strain the hamstring.
Typical dose: Hold 5 sec, 10 times
- For the first 2–3 days, use rest, ice wrapped in a towel for up to 20 minutes every 2–3 hours, and compression. Avoid heat, massage and alcohol for the first 3 days.1
- Gradually put more weight through the leg and walk as normally as you can. About 10 minutes of walking a day is a suggested starting point; take shorter strides if needed.2,3
- Avoid stretching the hamstring hard in the first few weeks.2,3
Stage 2: Build strength
Regain pain-free hamstring strength through its full range and build hip and trunk control.
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Bridge Pose for Glute Activation
Push through your heels and lower with control.
Typical dose: 2–3 sets of 10, slowly
-
Knee Curl Strength Exercise
Lower your heel slowly; the lowering part helps build strength. Stay in a pain-free range.
Typical dose: 2–3 sets of 10, in a pain-free range
-
Hip Hinge Exercise
Bend from the hips with a neutral back. Stop before you feel a strong pull at the injury.
Typical dose: 2–3 sets of 10, slowly
-
Lateral Band Walk
Keep your knees slightly bent and the band under tension.
Typical dose: 2–3 sets of 10 steps each way
-
Back of Leg Stretch
Add this only once the early weeks have passed and the stretch is pain-free. Stretch to a mild pull, never into pain.
Typical dose: Gentle and pain-free: hold 20–30 sec, 2–3 times
Stage 3: Prepare to return to sport
Restore full strength, endurance and speed for your sport.
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Single-Leg Bridge
Being able to do about 30 single-leg bridges is one marker used before returning to sport.
Typical dose: Build up to 30 in a row on each leg3
- Build up running gradually, then add faster running, changes of direction and sport skills, training only at intensities that are symptom-free.3,4
- Harder hamstring exercises such as Nordic curls are often added at this stage with guidance from a physical therapist.3,4
- Get physical therapy advice before returning to high-speed sports, since returning too quickly can cause further injury.2
Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.
Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.
Download PDF A4 size Large printEn español: PDF · A4
Watch the exercises
Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.
What to expect
These are what published guidance usually says. Your own recovery may be faster or slower.
| Question | What sources say |
|---|---|
| Typical recovery | Grade 1 strains may take a few days to heal. Grade 2 and 3 injuries can take weeks or several months.2 |
| When to move to Stage 2 | When you can walk with a normal stride without pain, and a gentle hamstring contraction is pain-free.3,4 |
| When to move to Stage 3 | When you have full, pain-free strength and can jog forward and backward at moderate pace without pain.4 |
| Ready to return to sport | Full pain-free strength and range of motion, and you can do sport-specific movements at full speed without symptoms. Return only after your clinician agrees.4,5 |
What to avoid or change for now
- Hard hamstring stretching in the first few weeks.
- Heat, massage and alcohol for the first 3 days.
- Rushing back to sprinting or high-speed sport.
- Exercising when you are tired, since tired muscles are more prone to injury.
When to get help
- A pop or snap at the time of injury, very severe pain, heavy bruising or great difficulty walking. This may be a complete tear; get assessed within a few days rather than waiting to see if it settles.1,2
- Pain and bruising high up near the buttock after a sudden injury, which can mean the tendon has pulled off the bone. See a doctor promptly, as this may need a surgeon’s review.2,5
- Pain that is severe or getting worse, or swelling or bruising that is large or increasing. Get urgent medical advice the same day.1
- It hurts to walk or stand on the leg, or the leg is very stiff or hard to move.1
- New calf pain, swelling, warmth or redness in the injured leg, or sudden shortness of breath or chest pain (possible blood clot). For breathing problems or chest pain, call 911.
- A very high temperature, or feeling hot and cold and shivery, which could mean infection. Get urgent medical advice.1
- The injury is not improving with self-care or as expected.1,2
For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.
Next steps
Related guides: Hip impingement (FAI), Gluteal tendinopathy, Groin strain, or see all conditions.
Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.
More exercises: browse the free exercise library, every one with a video.
Frequently asked questions
How long does a pulled hamstring take to heal?
A grade 1 strain may settle in a few days. A grade 2 strain can take weeks or several months.
Should I stretch a pulled hamstring?
Avoid stretching hard in the first few weeks. Gentle, pain-free stretching is added later, alongside strengthening.
Can I walk with a hamstring strain?
Yes. Gradually put more weight through the leg and walk as normally as you can, using shorter strides or crutches if needed.
When can I run again after a hamstring strain?
Usually once you have pain-free strength and can jog forward and backward without pain. Build running up gradually before sprinting.
How can I prevent another hamstring injury?
Keep your muscles strong and conditioned, warm up before exercise, build fitness gradually, and avoid training hard when you are tired.
Sources
- NHS: Hamstring injury
- Essex Partnership University NHS FT: Hamstring muscle injuries (patient information leaflet)
- Hospital for Special Surgery: Rehabilitation guidelines: hamstring strain (non-operative)
- University of Utah Health: Hamstring strain: physical therapy prescription
- AAOS OrthoInfo: Hamstring Muscle Injuries
Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.
This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.
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