HAMSTRING TRAINING FOR INJURY PREVENTION—PART I
JOEL BERGERON, MS, CSCS,*D, USATF-2
S
training the hamstring is a devastating sports injury. During
the course of a season, a coach may see a handful of their
athletes give up early during a game or training session
when suffering from this type of injury. Depending on the severity
of the injury, recovery can last from one week to several months
and may even cause a premature ending to a competitive season.
Training to decrease risk for this injury is a valuable investment.
This column is the first entry in a two-part series covering the
mechanisms behind hamstring injuries and strategies on how to
help prevent them. This column will review the anatomy of the
hamstring muscles and examine ways to minimize the severity
and frequency of strains. Part two will provide instruction on
how to incorporate hamstring-specific exercises into an annual
training plan.
THE ANATOMY OF THE HAMSTRING MUSCLES
The hip and knee are two of the most powerful joints within the
human body (5). The hamstring group, also a biarticular muscle
unit, is made up of three synergistic muscles: the semitendinosus,
semimembranosus, and biceps femoris (5,6,7). A biarticular
muscle unit is one that crosses two joints rather than just one
(the hamstring group crosses both the knee and hip joints). This
biarticular muscle unit creates movement by causing extension at
the hip and flexion at the knee. This is of particular significance as
the biarticular muscles sustain greater stresses placed upon them
when lengthened and contracted simultaneously across the two
joints (7). These same muscle actions occur with the movement
patterns for running and sprinting.
Other muscle groups, such as the gluteus maximus and
gastrocnemius, assist the hamstrings through extension at the hip
and flexion at the knees, respectively (7). Strengthening these
supporting muscle groups can help to lessen the workload placed
on the hamstrings (6,7).
FACTORS THAT MAY CONTRIBUTE TO
HAMSTRING INJURIES
Imbalanced training and inefficient sprint mechanics are major
factors that may contribute to hamstring injuries (3,6). Frequently,
the exercises selected for strength programs neglect the
hamstring group, which causes an imbalanced ratio of exercises
between muscle groups in a program. A ratio of 3:2 quadricep to
hamstring strength is suggested in order to decrease risk for injury
(6). Table 1 provides a list of common strength ratios for muscular
balance. A simple way of checking for a balanced training program
is to classify an exercise as either a push or pull (Table 2). Coaches
using this system can quickly examine whether or not their
strength program is placing athletes at risk (Table 3).
Inadequate understanding of biomechanics can lead to hamstring
injuries. Most coaches agree that squats and Olympic-style lifts
are an integral part of any successful program. These exercises
rely heavily on the quadriceps, gluteus maximus, and calf
muscle groups (7). While the hamstrings are involved, they
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contribute a smaller degree to these movements. Involvement
of the hamstrings is proportionately less due to their biarticulate
characteristic, mechanical leverage, and kinesiological positioning
(5,7). Consequently, they can often be underdeveloped as
compared to the other muscles previously mentioned.
Exercise selection and technique also contribute to strains (2).
Leg curl machines make up the bulk of hamstring work in many
strength programs. A limitation arising from these machines is that
they can develop the distal end of the muscle group (at the knee)
to a greater degree. The proximal end (at the hip) receives less
conditioning and the result is muscular imbalance. A relationship
exists between distal hamstring development and proximal end
susceptibility to injury (3). When examining hamstring injuries,
lower hamstring strains are usually less severe, whereas high
strains typically cause more debilitating symptoms.
Box step-ups are another example; although this movement
can condition the hamstrings effectively, it is often performed
incorrectly. This occurs when the athlete does not activate
the hamstrings and gluteal groups proficiently and uses the
quadriceps to perform the bulk of the work. While performing this
exercise the athlete must consciously focus on activation at the hip
rather than the knee. Greater attention must be paid to maintain
sound technique as fatigue becomes a factor as well.
On the playing field, the hamstrings can become vulnerable to
injury as a result of inappropriate training volumes, inefficient
mechanics, and poor hip activation (1,6). Perception of muscle
soreness can be used as a reliable marker for muscle damage.
Greater degrees of soreness typically represent higher risk of
injury. Alternating active rest and bodyweight training with
high-intensity workouts can help shorten recovery periods and
maximize adaptation (6). Ignoring these early markers of fatigue,
and forcing workouts on a fatigued body, can result in diminished
returns and ultimately injury.
During the support phase of a sprint, the hamstrings assist the
gluteals in hip extension and are the primary knee flexors during
recovery of the swing phase. Hip tilt dictates how the femurs
act during locomotion. Posterior hip tilt limits stride length by
shortening the swing phase. The compensatory result is a lower
swing phase, which causes a “casting” of the foot at the lower leg
just before foot strike. This action places the gluteals in a poor
position for force application, transfers greater workload to the
hamstrings, and positions the hamstrings in a state of exaggerated
stretch across both the hip and knee—a more vulnerable position
for injury (4).
By modifying sprint mechanics, along with understanding
why injuries occur, the coach can help to minimize the risk for
hamstring strain. However, teaching proper mechanics are only
half of the solution. Incorporating specific exercises into an
annual strength and conditioning program is the other part of
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the equation. Part two of this column will review these exercises 7. Wright, GA, Delong, TH, and Gehlsen, G. Electromyographic
in detail, and provide examples on how to incorporate these activity of the hamstrings during performance of the leg curl, stiff-
exercises into practices and training sessions to help keep athletes leg deadlift, and back squat movements. The Journal of Strength
healthy and performing at a top level. and Conditioning Research 13(2): 168-174, 1999.

REFERENCES
1. Davis, DS, Ashby, PE, McCale, KL, McQuain, JA, and Wine,
JM. The effectiveness of 3 stretching techniques on hamstring
flexibility using consistent stretching parameters. The Journal of
Strength and Conditioning Research 19(1): 27-32, 2005.
2. Hayes, S, and Jones, MT. Alternative exercises for the glute–
ham bench. Strength and Conditioning Journal 22(2): 18-21, 2000.
3. Hemba, GD. Hamstring parity. National Strength and
Conditioning Association Journal 7(3): 30-31, 1985.
4. Ross, M. Effect of lower-extremity position and stretching
on hamstring muscle flexibility. The Journal of Strength and
Conditioning Research 13(2): 124-129, 1999.
5. Tortora, GJ, and Anagnostakos, NP. Principles of Anatomy and
Physiology (6th ed.). Harper and Row: 1990.
6. Tyson, A. Rehab tips – Hamstring injuries: Rehabilitation and
prevention. Strength and Conditioning Journal 17(3): 30-32, 1995.
ABOUT THE AUTHOR
Joel Bergeron is the Director of Coaching Education for the United
States of America Track and Field (USATF) New England Chapter.
Bergeron has previously served as the New Hampshire State
Director for the National Strength and Conditioning Association
(NSCA), Strength and Conditioning Coordinator for the Manchester
Wolves (a professional arenafootball2 team), a track and field
coach and university instructor at Florida International University,
Strength and Conditioning Coordinator for Southern New
Hampshire University (SNHU) women’s basketball team, Strength
and Conditioning Coordinator for the New Hampton School men’s
hockey team, and a member of the New Hampshire Governor’s
Council for Physical Fitness and Health. He holds a Master’s degree
in Exercise and Sport Science with a concentration in Strength and
Conditioning and seven certifications. Bergeron has worked as a
clinician at the international level, and presented at and directed
more than 100 different events and conferences. He is also a
published author for a variety of coaching magazines and books.

TABLE 1. COMMON STRENGTH RATIOS FOR MUSCULAR BALANCE TABLE 2. PUSHING AND PULLING EXERCISES

Knee Extension/Flexion 3:2 PUSHES PULLS

Hip Extension/Flexion 1:1 Presses Pull-ups
Plantar/Dorsi Tricep Extension Rowing Exercises
Ankle 3:1
Flexion Leg Extension Leg Curls
Squats Hip Flexion
Ankle Inversion/Eversion 1:1
Lunges Bicep Curls
Lumbar Flexion/Extension 1:1 Deadlifts
Shoulder Flexion/Extension 2:3
Elbow Flexion/Extension 1:1

TABLE 3. UNBALANCED AND PULLING FAVORED EXERCISE SELECTION

UNBALANCED PROGRAM PULLING FAVORED PROGRAM
DAY 1 DAY 2 DAY 3 DAY 1 DAY 2 DAY 3
Power Clean b Bench Press a Power Snatch b Power Clean b Incline Press a Power Snatch b
Back Squat a Pectoralis Fly a Leg Press a Bench Press a DB Row b DB Press b
Lat Pulldown b Lateral Raise a Low Lat Pull b Pull-Up b BB Glute Raise b Cable Pull b
Leg Extension a Tricep Extension a Lunge a Single Leg RDL b Inverted Row b Prone Hip Ext b
Leg Curl b Bicep Curl b Step-Up a Shoulder Press a Dips a Step-Up a
Calf Raise a Glute/Ham Raise b
Total Pushing Movements (a) - 10 Total Pushing Movements (a) - 5
Total Pulling Movements (b) - 6 Total Pulling Movements (b) - 11
Push:Pull Ratio ~ 2:1 Push:Pull Ratio ~ 1:2

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