3 Resistance Band Hamstring Exercises

Dr. Michael Risher demonstrates 3 effective hamstring and posterior chain exercises using resistance bands.

The following resistance band hamstring exercises are great for:
– Rehabilitation
– Prehabilitation (they can be used as auxiliary exercises to other hamstring exercises – both eccentric and concentric-eccentric exercise).
– Warm-ups

Get Some Resistance Bands:


1. Nordic Hamstring Curls with Band Assistance

This is a very difficult movement, so the band will give you assistance if you lack the strength needed to perform this exercise. Start with a larger band (like our gray or green band) then progress to our lighter bands as you gain strength.

The Nordic Ham Curl is going to help you become more explosive and it’s going to help your hamstrings become more resilient to injury.

Do 3 sets of 8-10 reps if adding it into a workout. For a warm-up, you can do one to 2 sets of 5-10 reps.

2. Banded Single Leg Good Mornings (or Single Leg RDL)

This exercise requires good balance so you can practice it without the bands first and then work your way up from a lighter band to a heavier band like the green or gray SET FOR SET band. If you are familiar with this kind of movement, you can jump right into a green band, which should provide a good amount of resistance to hit your hamstrings nicely.

Do 3 sets of 10-12 reps if adding it into a workout. For a warm-up, you can do one to 2 sets of 5-10 reps.

3. Banded Explosive Hip Thrusts

This exercise targets the glutes, but it also works the hamstrings. As your hips and glutes work together during explosive movements like sprinting, it’s important to hit both equally. You want to train your hamstrings to work with your glutes. So this exercise is great for that. As for what resistance band size for hip thrusts, we recommend the blue or green depending on your strength. Make sure you squeeze tight and hold as you stand tall, then slowly return back in a very controlled manner so you can hit your hamstrings with eccentric contraction.

Do 3 sets of 10-15 reps if adding it into a workout. For a warm up, you can do one to 2 sets of 8-10 reps.

Resistance Bands: .