Ways To Improve The Squat After A Pulled Hamstring

The hamstrings are an important muscle in producing a powerful squat. If you have pulled your hamstring, do not return to training without the consent of a physician. Then, proceed slowly. You have many training sessions to add weight, but piling weight on too fast can set you back. You need to focus on improving technique and strengthening your hamstrings.

Hamstrings

Specifically work the hamstrings through a full range of motion and in both directions. The hamstrings function to flex the knee joint, which means leg curl-type exercises. The hamstrings also function to extend the torso, so good mornings and stiff-legged deadlifts train this function, and the stiff-legged deadlift works the hamstring far more than the squat. Before you start back with free weights, do a few training sessions with resistance bands. This will allow you to increase blood flow to the strained muscle group and slowly build strength to avoid re-injury.

Reverse Hyper-extensions

Ideally, this exercise is done using a reverse hyper-extension machine. If you do not have one, lie face down on something at least as high as your waist that will allow your legs to point straight down at the floor. Holding a dumbbell between your feet, without bending your knees, raise your legs until they are parallel to the floor, then lower them under control. A resistance band works well for this exercise. The goal is to slowly build strength in your hamstrings without straining your recovery ability.

Leg Curls

Leg curls may be done seated or lying, and one or two legs at a time. Like reverse hyper-extensions, start light and gradually add weight. Use strict form and do not jerk the weight up into position. Stop if you feel any sharp pain. Leg curls can also be done with a resistance band while lying or seated. Using a band increases the resistance as your leverage decreases, which means you will work harder as you get closer to the end of the movement.

Squatting and Stretching

to double-check your squat technique, shoot a video of yourself if necessary. If you continue to experience pain when squatting, modify your technique and work on your flexibility. You can experiment with different foot position or allow your knees to move forward more. Make sure that you are remaining as upright as possible, because forward lean will increase the strain on your hamstrings. Squat depth will also increase the activation of your hamstrings. Any stretch where you keep your legs straight and lean in the direction of your knees will work to improve your flexibility, but make sure you do not round your back or bounce when stretching.