Hamstring Strengthening

About the program:

This program is aimed at patients with weak hamstring muscles.

You may begin this program after consulting your physician or a member of our team.

The goal of the program is to prevent muscular atrophy, balance the musculature of the thigh, and restore normal movement.

For a full and timely recovery, it is necessary to perform the exercises daily.


What the program contains:

- The program contains video playlists.

- A new playlist is loaded every day.

- The videos combine a detailed description of the exercise with a visual demonstration of how to correctly perform it.

- The exercises gradually progress in difficulty.

33 days of rehabilitation

36 different exercises

348 videos total


Necessary equipment: non-elastic band or belt, resistance bandexercise ball, skateboard


All rehabilitation exercises are only to be performed until you feel a stretch up to a mild discomfort. Under no circumstances should you cause yourself any pain. If you feel any pain, please take a short break and resume exercising at a reduced strain level. Overexertion will slow down the recovery process!

This program was created with the help of:

Dr. Marin Benkin, MD, Chief of Arthroscopic Surgery at Serdika Hospital


Please don’t hesitate to ask us your questions. Dial +359889250440 or use the chat bubble on the bottom right.


The hamstrings are a group of muscles located at the back and sides of the thigh. They serve a locomotive as well as stabilizing purpose in both the hip and knee joints. They are also important for pelvic and spinal stability.

From an evolutionary standpoint, the hamstrings (biceps femoris, semimembranosus, and semitendinosus) have gone through changes of utmost importance, in terms of their mechanics, their main function, and weight bearing. The main reason for a lot of these is the shift to a bipedal stance and gait. The two key changes in the hamstrings are how they balance the pelvis and the knee joints when standing upright, and how they aid in shock absorption when running or jumping. These changes in the muscles’ function lead to changes in the qualities necessary to fulfil their purpose – stabilization and elastic strength. It’s no coincidence that this muscle group is one of the most often injured ones – sprains, tears, spasticity. The significance of these characteristics is particularly high for athletic people. But stabilization is just as important, regardless of how physically active someone is. Hamstring muscle disfunction is a proven factor in acute and chronic back pain, and the extent of its impact is still being studied. The same can be said for an imbalance between the hamstrings and the knee extensors as a risk factor for ACL damage.

The program for strength and balance in the hamstrings aims to make them stronger and return them to their normal activation level. This can prevent the most common muscular disorders, as well as improve the stabilizing function of the muscles. After the initial period of rest, once the post injury swelling has gone down, the program helps provide the swiftest possible recovery.

The average time required for a full recovery depends on the severity of the injury – for sprains: 2-4 weeks; for partial tears: 1-3 months. Considerable improvement in muscle function can be observed as early as two weeks in.

Hamstring Strengthening
Program duration:
33 days
35.00 EUR
1.06 EUR / day