Is Your Knee Pain Coming from Weak or Tight Hamstrings? (5 Exercises)
Want to attack a major root cause of knee pain while building hamstring strength? These five at-home exercises will put you on the road to pain-free knees.
You'll learn why stretching won't work to loosen your hamstrings. Coach E also explains how weak and/or tight hamstrings affect how you move and builds the functional anatomy of why this muscle group is so important for movement longevity.
While doing these hamstring exercises, focus on the technical cues and your form. Pay special attention to the muscle activation order.
You'll also get modifications if you suffer from sciatic pain, cramping, low back pain, or difficulty with some movements.
The only tools you need are a massage ball or golf ball for the first exercise. You also need a bench, stool, or chair.
The first three exercises help improve muscle activation, tissue quality, and hamstring length. While the next two give you functional stability. Do all of the exercises, in order, 2-3 times a week for several weeks -- even if you feel improvement after the first session. Remember, you're training your neuromuscular system too.
If you found this helpful, hit those like, subscribe, and notify buttons so you can learn more each week as we create new content to keep you moving freely and without pain.
IN THIS VIDEO
00:00 - Intro
00:55 - Hamstrings function
03:00 - Functional anatomy
The Exercises
06:40 - ASMR: Hamstrings
08:35 - Supine Hamstring ERE
12:12 - Marching Hip Bridge
16:42 - Seated Tibial Rotation
19:07 - Jefferson Curl
21:55 - Routine summary
22:45 - Next steps
RESOURCES AND LINKS MENTIONED
INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises): https://youtu.be/t4i13ZRH
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): https://youtu.be/ry3OHAKFMCs
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): https://youtu.be/xM4E3pc0lQg
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
Want to attack a major root cause of knee pain while building hamstring strength? These five at-home exercises will put you on the road to pain-free knees.
You’ll learn why stretching won’t work to loosen your hamstrings. Coach E also explains how weak and/or tight hamstrings affect how you move and builds the functional anatomy of why this muscle group is so important for movement longevity.
While doing these hamstring exercises, focus on the technical cues and your form. Pay special attention to the muscle activation order.
You’ll also get modifications if you suffer from sciatic pain, cramping, low back pain, or difficulty with some movements.
The only tools you need are a massage ball or golf ball for the first exercise. You also need a bench, stool, or chair.
The first three exercises help improve muscle activation, tissue quality, and hamstring length. While the next two give you functional stability. Do all of the exercises, in order, 2-3 times a week for several weeks — even if you feel improvement after the first session. Remember, you’re training your neuromuscular system too.
If you found this helpful, hit those like, subscribe, and notify buttons so you can learn more each week as we create new content to keep you moving freely and without pain.
IN THIS VIDEO
00:00 – Intro
00:55 – Hamstrings function
03:00 – Functional anatomy
The Exercises
06:40 – ASMR: Hamstrings
08:35 – Supine Hamstring ERE
12:12 – Marching Hip Bridge
16:42 – Seated Tibial Rotation
19:07 – Jefferson Curl
21:55 – Routine summary
22:45 – Next steps
RESOURCES AND LINKS MENTIONED
INSTANT RELIEF from Lower Back Pain and Stiffness (4 EASY Exercises): https://youtu.be/t4i13ZRH
INCREASE Ankle Dorsiflexion: 4 Unique Exercises (NOT Calf Stretches!): https://youtu.be/ry3OHAKFMCs
6 Intrinsic Foot Muscle Strengthening Exercises (Fix Pain & Flat Feet): https://youtu.be/xM4E3pc0lQg
ROM Coach app (free!): https://www.precisionmovement.coach/rom-yt – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
This is veryy helpful, after running with pram for 6 months hammy started tightening up and knee pain brought it to a halt, the tennis ball is a working awesome, Thanks for your effort
Hi again Joshua quick question please, when I use the ball on my hamstrings which are the main areas please or do I just work my down from beneath the buttock please? Sorry to be a nuisance. Take care. H
I have been researching hamstring issues for weeks and this all makes lots of sense. Simple and effective stuff here. Between 3-5 miles of running my right hamstring tightens and it gets sore.
Pls make video on distal hamstring. I don't understand is it tendon that is paining or the lateral muscles. When I sit in cross leg I feel paining lateral area.
I have posterior pelvic tilt for so many years and I think it contributes to my knee pain… because of how I sit in my truck. When I don’t drive my pain goes away.
Excellent – thank you!
Feel an ache in my quads with ball along hamstrings.
I am so glad I found Precision Movement. I've had chronic right knee issues for years that worsened dramatically after a hard fall injured my right hip and right shoulder three years ago. My right knee is perpetually swollen and I usually limp when I walk and I find it difficult to go for the walks I love to do. (I used to climb long flights of stairs and do power walks and can do neither anymore. Walking uphill is easier than going downhill.) The limping has forced the rest of my body to compensate and now I have multiple chronic issues. Needless to say I have tight hamstrings but never connected the dots. Just doing the exercises once in this video alleviated the pain in my right knee. The massage ball exercise revealed extreme sharp pain in my lower right hamstring. Just working out those knots really helped. I will definitely be doing daily mobility improvement exercises using your techniques for my whole body. I feared I would have to live with chronic debilitating pain and limited range of movement and you've given me hope!
I noticed i have knee pain in the tibial rotation exercise in both directions – what can I do for this?
super helpful So helpful. I've watched hundreds of videos and this is the first one that helped me.
OMG, the first exercise is amazing. So helpful. I've watched hundreds of videos and this is the first one that helped me.
Great video….I think I'm finally getting close to putting the pieces together of "ACL Reconstruction in 2006" & "Powerlifting for the past 12 years and fighting with endless imbalances in the squat"
Would a foam roller work for the first exercise? I somehow have that but not a ball laying around my house. 😅
Where do you get that ball?
GENIUSSSSSSSSSS!!!!!!! Thank you
This video is pure gold. I will leave an update in the comments and let people know if this worked for me. I'm pretty sure it will. Im gonna binge watch more and more
Question – I noticed when I tried the Supine Hamstring ERE it was very difficult to raise my leg off what I considered a low start (the side of the tub). I could raise my right leg although the hold was under 10 secs but I could not lift my left leg at all. When I tried using the doorframe version, my left leg up the door frame I was having a hard time straightening my right leg and the pull was in my right hip flexor. When I got to the marching hip bridge, raising the right leg causes my left leg to charlie horse. I am also having to use a lot of arm strength to stabilize my body so I don't roll lifting the leg. Do I continue with these 5 moves or do I need to start with something else perhaps working on the hip flexor? (I do have disc herniation which causes some sciatica and right leg pain).
I appreciate your videos ❤😊
Wow. I have been doing the standing elevated leg hamstring stretch my entire life but I have never been pulling down the elevated leg to activate my hamstrings.
Had knee pain all through the night. These exercises have helped so much. Thank you!