Blog posts

Hamstring exercises for volleyball: jump, brake and land stronger

Hamstring exercises for volleyball should match jumping, landing, short approach steps, quick braking and repeated push-offs. A...

Basketball hamstring exercises: jump, brake and land stronger

Basketball hamstring exercises should match jumping, landing, braking, cutting and short accelerations. A few random hamstring ...

Ice skating hamstring exercises: stronger push-off, corners and control

Ice skating hamstring exercises should match a low skating position, a sideways push-off, long glide phases, cornering and shor...

Hamstring exercises for cycling: stronger pedalling, climbing and sprinting

Hamstring exercises for cycling should fit long periods of pedalling, low-cadence climbs, out-of-the-saddle sprints and hours i...

Padel hamstring exercises: stronger starts, braking and turns

Padel hamstring exercises should match the way you actually move on court: a split step, a short start, a lateral push, braking...

Tennis hamstring exercises: stronger starts and turns

Tennis hamstring exercises should match the way you actually move on court: a split step, a short start, a lateral push, brakin...

Field hockey hamstring exercises: sprint and brake stronger

Field hockey hamstring exercises should match short accelerations, hard decelerations, low body positions and repeated changes ...

Kramp in hamstring bij zitten: oorzaken en wat helpt

Kramp in hamstring bij zitten ontstaat vaak wanneer de achterkant van je bovenbeen na een tijd in dezelfde houding plots hard a...

Hamstring cramps at night: causes and what helps

Hamstring cramps at night can feel sudden and intense: the back of the thigh locks up, sleep is broken and relaxing the muscle ...

Hamstring exercises for athletes: strength, control and sport transfer

Askling protocol: exercises, phases and safe progression

The Askling protocol is a hamstring rehabilitation approach built around controlled lengthening exercises. It is not a fixed ca...

Glute ham raise alternative at home: Nordic curl without a GHD

Hamstring slider exercises: 6 variations and safe progression

Hamstring slider exercises are a practical way to build controlled hamstring strength at home or in the gym. You use sliders, t...

Nordic hamstring curl schedule for football: build up safely over 8 weeks

A Nordic hamstring curl schedule for football should be small enough to repeat and strong enough to matter. Start with an 8-wee...

Hamstring training protocol for physiotherapy: from assessment to home progression

A hamstring training protocol for physiotherapy should not be a rigid calendar plan. It works better as a decision framework: a...

Eccentric hamstring exercises: 5 options and safe progression

Eccentric hamstring exercises are movements where the hamstrings produce force while lengthening. That happens when you lower s...

Explosive hamstring exercises: build sprint strength safely

Hamstring exercises for runners: strength, control and progression

Hamstring exercises for runners need to do more than make one muscle stronger. Running asks for repeated stride control, brakin...

Preventing hamstring injuries in football: what actually works?

Preventing a hamstring injury in football is not a matter of doing a few stretches before training. Players need a repeatable s...

Nordic hamstring curl equipment: which setup fits home training?

A Nordic hamstring curl machine does not have to be a large piece of equipment. The key function is that your ankles stay stabl...

Nordic hamstring curl at home: safe setup with door, bench or fence

You can do Nordic hamstring curls at home, but only if your feet are really stably fixed and you build up the exercise as if it...

Nordic hamstring curl without a partner: 5 ways to start solo

Yes, you can do Nordic hamstring curls without a partner. All you need is a stable ankle fixation and a regression that suits y...

Nordic hamstring curl alternative: 7 regressions that work

A Nordic hamstring curl alternative is smart if the real Nordic is still too heavy, you do not have a stable setup or you first...

Hamstring exercises at home: 9 exercises + 4-week schedule

Hamstring exercises at home don't have to be complicated. With a few smart choices, you can strengthen your hamstrings at home ...

Hamstring injury: what to do in the first 48 hours?

In the case of a hamstring injury, it is especially important in the first 48 hours that you relieve your weight wisely, do not...

Pain in the back of the thigh when sitting: patterns, approach and when to get help

Pain at the back of your thigh when sitting is not always consistent with a normal acute hamstring strain. Especially if the co...

Hamstring injury: how long does recovery take?

Recovery from a hamstring injury does not take the same time for everyone. With a minor injury you can sometimes rebuild relati...

Hamstring exercises for pain: what can you do?

Exercises are not automatically good or bad for hamstring pain. The difference is usually in dosage, exercise choice and timing...

Hamstring injury when running: what often goes wrong?

A hamstring injury while running rarely occurs "just like that". Vaak zit er een combinatie onder van snelheid, vermoeidheid, t...

Hamstring injury in football: why it comes back so often

Hamstring injuries are remarkably common in football, which is precisely why they are so frustrating. Many football players can...

Pijn achterkant bovenbeen onder bil: wat past daar vaak bij?

Pijn aan de achterkant van je bovenbeen onder de bil voelt vaak anders dan gewone spierpijn midden in de hamstring. Zeker als d...

Hamstring Tendinopathy and Hamstring Tendinitis: Treatment and Recovery

What is hamstring tendinopathy? Hamstring tendinopathy, often referred to as hamstring tendinitis or hamstring tendonitis, is a...

Everything about the Hamstrings and the Muscles at the Back of the Leg

The hamstrings, also known as the muscles at the back of the thigh, play a crucial role in our movements. These muscles allow u...

Pain at the Back of Your Thigh? Why It Happens and What to Do

Do you notice that you regularly suffer from pain at the back of your thigh? You may experience pain at the back of your leg wh...

Stretches and Strength Exercises for Stiff and Strained Hamstrings

Hamstring injuries are a common problem, especially among athletes and people who sit for long periods. Tight hamstrings can no...

Everything about the Nordic Hamstring Curl and Hamstring Curls

The Nordic Hamstring Curl (NHC) has gained worldwide recognition as the exercise to prevent and rehabilitate hamstring injuries...

Effective Hamstring Exercises for Strength and Flexibility

  Training the hamstrings is crucial for both athletes and non-athletes. Strong and flexible hamstrings help support daily acti...

Hamstring Cramps: Causes, Treatment, and Prevention

Cramp in the hamstring, also called cramp in the back of the thigh, is a common problem, characterized by a sudden, involuntary...

Recognize and Treat Hamstring Pain: Causes and Solutions

Hamstring pain is a common problem that can affect not only athletes but also non-athletes. This pain ranges from mild discomfo...

Treating Hamstring Injuries: First Aid, Recovery, and Exercises

A hamstring injury can have a major impact on your daily activities and sports performance. It is therefore essential to know h...

Hamstring Injuries: Types, Causes, Symptoms, and Recovery

Hamstring injuries are among the most common muscle injuries in athletes and vary widely, from minor strains to complete muscle...