Enhance Your Hamstring Workouts The Intermediate s Guide


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15 Minute Hamstring Flexibility Routine (FOLLOW ALONG)

Video taken from the channel: Tom Merrick


The Top Treatment for Hamstring Injury, Pull, Tear, or StrainQuick Recovery.

Video taken from the channel: Bob & Brad


Top 5 Gluteus Medius Exercises

Video taken from the channel: Physiotutors


Daily Hamstrings Flexibility Routine for Beginners (Follow Along)

Video taken from the channel: SaturnoMovement

Improve Your Hamstring Workouts: The Intermediate?s Guide — Tiger Fitness Brad Borland helps intermediate lifters to beef up their hamstring muscle mass and strength by improving exercise selection and maximizing angles of attack. Our favorite hamstring exercises for intermediate runners builds upon the basic hamstring exercises for new runners. If you are new to running, check out our article on the three best hamstring exercises for new runners..

While most runners that have been running for a while are great at doing their run training for the next race, most of us neglect strength training workouts. The Best Hamstring Exercises 1) Romanian Deadlift. Step 1: Set a barbell on a rack at about hip level.

Grasp the bar with a shoulder-width grip and 2) Back Extension. Step 1: Adjust the pad on the back extension bench so that when you lie on it the top edge lines up 3) Kettlebell Swing. Step. 4 Hamstring Exercises That Strengthen Your Muscles and Improve Alignment Warm-Up: Cat-Cow. Start on all fours with your knees under hips, wrists under shoulder, and palms flat on the mat.

Warm-Up: 90-90 Hip Lift. Lie faceup with your feet resting. This is an intermediate leg workout that is ideal for building strength, conditioning, balance and stability as it also includes some single-side unilateral exercises. Follow twice each week for up to 4 weeks before progressing on to the advanced level so as to continue to challenge you lower body/legs. An example of an isometric exercise is showing off your arm muscles or flexing your abs as hard as you can.

Isometrics have been shown to help with pain and are an effective initial way to start exercising after injury. The bridge position is a good place to start with isometric hamstring exercise. patient’s shoulder to increase difficulty. For variation person can hold down legs with different forces to load one side more than another Plyometric progression In this case, plyometric exercise is used to strengthen the hamstrings while regaining the neuromuscular properties needed to effectively perform sport specific activities. Stand with feet at hips width apart and arms fully extended out in front.

Lower your body down into a squat, keeping the back straight. Hold the position at the bottom and pulse a few inches up and down by raising and lowering the butt. Do 15 pulses, then return in standing position. Hold dumbbells in your hands or a bar across your back to work in your desired target rep range.

You can even ditch the weight as you reach failure for a dropset that’s sure to get your glutes pumped. 6. Get Creative With Your Glute Exercises. Some glute-specific movements aren’t exactly new, but they may be novel for you. So, in order to optimize your hamstring workouts, I suggest investing in a barbell, an exercise ball, and a weightlifting belt.

That’s pretty much it! Everything else you need can be found around the house. The barbell for squats, deadlifts, and good mornings.

Your exercise ball.

List of related literature:

• In step 1, contract the abdominals to create a slight posterior pelvic tilt and prevent the lower back from arching as the hip flexors contract to help support the legs, especially as the knee extensors straighten the legs.

“Pilates Anatomy” by Rael Isacowitz, Karen S. Clippinger
from Pilates Anatomy
by Rael Isacowitz, Karen S. Clippinger
Human Kinetics, 2019

These exercises are primarily used during the first 8 postoperative weeks in which emphasis is placed on controlling pain and swelling, regaining full ROM, achieving early quadriceps control and proximal stabilization, and resuming a normal gait pattern.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

The principles are the same as for vasti retraining, and the two programmes are easily integrated, such that the gluteal muscles are activated in a coordinated manner with the VMO during tasks such as lunge, squat and step (Fig. 48-5C–H).

“Grieve's Modern Musculoskeletal Physiotherapy E-Book” by Gwendolen Jull, Ann Moore, Deborah Falla, Jeremy Lewis, Chris McCarthy, Michele Sterling
from Grieve’s Modern Musculoskeletal Physiotherapy E-Book
by Gwendolen Jull, Ann Moore, et. al.
Elsevier Health Sciences, 2015

In addition to the usual rehabilitation protocols such as relative rest, ice, and hamstring stretching and strengthening, one should try to identify and correct errors in training technique, running gait, cycling or jumping mechanics, and relevant biomechanical deficits.

“Physical Medicine and Rehabilitation E-Book” by Randall L. Braddom
from Physical Medicine and Rehabilitation E-Book
by Randall L. Braddom
Elsevier Health Sciences, 2010

Self-assisted passive knee flexion (a) Heel drag in supine (simultaneous hip and knee flexion in lying supine) position (b) Bedside sitting, relaxed knee movements with the help of sound leg (in unilateralTKR) (c) Sitting with feet planted on the ground, lift and push forward by raising trunk on arms 3.

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

During the dynamic warmup the athlete is to move through a side lunge from right to left then step through and repeat for groin/adductor stretch meant to mimic cutting and change of direction.The athlete should maintain erect posture, avoiding trunk flexion, and maintain knee in line with foot.

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 2011

These exercises include the hurdler’s stretch; the single-leg or double-leg inverted hurdler’s stretch; deep knee bends, lunges, or squats (with or without weights); the standing straight-leg toe touch; the arch or bridge; the standing torso twist (with or without weights); inversion; and the shoulderstand or plow.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Some examples of early mobility and strengthening exercises may include prone quadriceps stretch using a strap for assistance, supine active heel slides, seated hamstring stretch, isometric exercises for the quadriceps and the gluteal muscles, or short arc quadricep extension (Fig. 20.13).

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

Followed by grade III and IV joint mobilization (distraction, anteroposterior glide, and medial/lateral tilt), followed by supervised stretching (hamstrings, quadriceps, and calves) 20-30 seconds, 4 reps on both legs.

“Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention” by Michelle H. Cameron, Linda Monroe
from Physical Rehabilitation E-Book: Evidence-Based Examination, Evaluation, and Intervention
by Michelle H. Cameron, Linda Monroe
Elsevier Health Sciences, 2007

Second, early motion and weight bearing are encouraged and improve the rate and quality of the healing response.42 Third, quadriceps and hamstring strengthening is started early in the process to prevent deconditioning and to optimize the function of the knee’s dynamic stabilizers.

“Insall & Scott Surgery of the Knee E-Book” by W. Norman Scott
from Insall & Scott Surgery of the Knee E-Book
by W. Norman Scott
Elsevier Health Sciences, 2011

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  • Hey Fam ��Lets loosen up those hamstrings, shall we? �� Hope you enjoy the video:)
    �� Start your 3 Day FREE Trial ► https://saturnomovement.com
    Much love -G

  • Not gonna lie, this is super effective. Back then, doing right split is easy for me but I could never left split. After doing this stretch routine for 3 weeks,. I was able to do the left split….

  • If the gluteus medius is very weak is it advisable to train it every day, just vary the intensity, sets/reps or types of exercise?

  • Thank you again for this video. After 3 weeks of daily stretching I’m finally able to grab my feet while sitting. That’s a huge improvement from where I started. I could barely touch my shins before.

  • I’m a little skeptical… Mike I respect you, but I have to ask… where did you get these numbers from? They seem pretty arbitrary and although they seem to make sense I wonder if there is any statistical analysis done to arrive at these numbers

  • @SaturnoMovement In your second exercise while I lay on floor and bring my leg up and trying to bring it as close as possible,hamstring in my left leg under the knee,maybe its hamstring tendon then not muscle but however, if I try to come as far as with my right leg I get “quick burst of fire” like some sudden short burn feeling that hurts??? is it ligament tendon or hamstring muscle? shold I take care about that? bit scared cause it only happens on one leg and I know ita gonna happen when I start that exercise but I try to stretch as much as possible and then little burn feeling,fire burns me under knee

  • Started before yesterday ( 20.07.2020) today is 3rd day, I feel like this is short routine but I will do it for 3 months straight from now. Wish me luck, I am doing it 5-6 times a week and rest on saturday/sunday. I am complete beginner with really tight hamstrings since my life was gaming for last 3 years..

  • Thank you for this. I’m going to implement this into my morning routine. I’ve strained and/or pulled my hamstring while sprinting 10x throughout my career. This should help.

  • Thank you all your hard work presentation. I do enjoy strength my body. Every time when I doing abs exercise my lower back is hard and tight usually upper of my glute right side than I realized strength first. After all I can do my abs/core exercises right. That is really helpful for all of us. You are explaining very detail all of it. Love the way you do. Big thank you again. God Bless You.

  • Thank you soooo much for this video. I do need to work on my hamstrings a lot. They are extremely tight. I had to used bands to bring my legs to 90 degrees. Will try this useful routine daily.

  • I really like this guy…how genuine and sincere he is and the harmony he creates between himself and the world and his effort to share that bliss with the world.

  • one who really hates stretching. 0:32 is just like me now ����. When I started bodyweight exercises, I found that body flexibility is really important.. Thank you so much! I’ll try this everyday!!

  • I do really hate how gabo choose to show ads in the middle of the videos (and yes, he could choose to show ads only at the beginning and the end)

  • This is the first time I’ve watched one of these videos and found myself saying WTF? to any part of it. The emphasis on arching the back so much…no thanks. Anyone who is already in any sort of extended posture in the low back/pelvic region (anterior pelvic tilt as a huge percentage of the population is), is going to only over reinforce their already shitty posture and in doing so, shut off their anterior core muscles. You can keep your back neutral and sit way back into any hinge movement and your hamstrings should fire just fine.

  • My flexibility in my hamstrings is not very good and I fully agree my technique does not allow me to go down low when doing stiffleg deadlifts. I must say stiffleg deadlifts leaves me sore for 4 days sometimes.

  • Great video, i`have question, when doing all this exercise my glutes want fire properly, hamstrings and back muscles but never glutes, I realize there are inhibited by something! Also is for Glute medius! Any sugestion or advice please, thx in advance!

  • I have been working out for a while… My body is not bad nor the greatest… When i see guys with this much muscle i just love it because i want it on me.

  • hi, my sciatic nerve is my limiting factor should i do more reps and sets on nerve flosses, I also feel the sciatic nerve in my calves kinda behind the knee in the downward facing dog but it feels like it helps me getting closer to being able to pike, also does the sciatic nerve improve quickly or? thanks

  • U are the best one i have ever find on utube channel….i m gonna follow u minutely….& will try to get what i wanna be Gradually..thank u for guiding in this meaningful manner….lots of love & blessing from India…

  • I can’t even kick my legs up past 30 degrees to warm up. This explains the constant pain in my lower back and why I can never sit up straight on the floor without leaning back onto my hands. I need this guy and the routine in my life.

  • I used to like this video, but are you serious about the the commercials in between? It throws you out of your flow!
    Get that fixed dude, seriously!

  • I seriously don’t know why on earth you have ads in the middle of your videos. I mean, we all follow you because you are an expert and we want to watch everything you put out there…but I’m really thinking it might not be worth it with all the ads you have in your videos. I barely made it into this video and i will not be watching anymore. I wanted to be in a nice flow and stretch my hamstrings and you have me taking a break to watch a commercial. Makes no sense.

  • Thank you for this wonderful video! I have a question. For the last exercise, as I lean forward, my back leaves the wall. I notice that your low back touches the way the whole time. Is this a problem? Is my block too far or too close to the wall? Thanks!

  • Hello,when i m stretching my lower spine is that a problem if i m arching it too much? And i spliting the legst too and moving to the left and right with the back arched,i have just a little pain on the lower back in the sides of it when i move left and right? Is it a problem? The pain will disapear in time or arching too much and moving to the left and right sides with the legs splitted i m gonna break the spine.Thank you for helping

  • Great video. I have a high hamstring pull from doing yoga for many years. I have been suffering for about 8 months with this high hamstring injury. I am finally getting better after no hamstring stretching, some icing and doing some some hamstring strengthening exercises. I purchased an electric handheld massager about 3 months ago after seeing your video. The massager has helped a lot, I can now walk with no limping, back to light resistance training and some yoga. I am not doing a lot of hamstring stretches….The high hamstring injury is definitely harder to heal……patience and keep moving…it will gradually heal…..It has been a pain in the butt! Thanks for your video.

  • I have a very stiff back/ hamstrings….. actually I don’t know to be honest but I am going to stick with this video. Please direct to any other of your tutorials which might help to reduce the stiffness. Thanks a lot.

  • This is not a follow along, it’s so hard to keep up the pace because he explains everything with terminology instead of showing what to do, that slows everything down.

  • I think that it is important to make a note about knee hyper-mobility when doing a video for beginners about stretching hamstrings, as stretching with “over straight” knee can make knee hyper-mobility get worse and worse.

  • Ohmygodmygodmygod that feels so good! afterwards..:D it’s alright during. Very good practice, thank you Gabo! My hamstrings are soooo tight and for the last pose I could barely move:D

  • Thanks for this routine! I’ve always had very inflexible hamstrings, I was never able to touch the floor with my fingers. I’ve been doing this routine for almost 5 month, and I’m now able to tilt my pelvis and touch the fingers to the floor and hold comfortably. I still have a long way to go but it’s a really great result for me:]. Cheers

  • lunges and split squats for example are imho better than stiff leg dl or good mornings because they are superior as for as range of motion. sldl and gl are more stretching exercises, movement in knee is almost zero…

  • Hi, you know I did a few of these probs 3* weekly & the pain behind my knee has really improved, not sure if it was the buds & 3*15 of the laying down side kick or what..I didn’t even do much. Thanks..will stick to this..been looking for this video

  • 1) side lying abduction
    2) the pelvic drop
    3) single leg deadlift
    4) single leg squat
    5) side bridge (as long as possible)

    youre Welcome ����

  • Hi, I hope all is well there, I have a question about this video, What do you mean by the free leg and how I can find out the free leg. Thanks for this informative video.

  • Hey all! I’m a Physical Therapist who’s passionate about getting to the root cause of injuries and dysfunction. Clinically, it seems that most glute weakness might be a direct consequence of low back dysfunction. I made a quick video on how to figure it out for yourself! https://youtu.be/DYYccdidYBo

  • Sir does gluteus pain rotate to groin penis and testicles and pelvic. If it does
    Please suggest exercise to cure it.
    I’ll be very thankful to u for this.

  • In the single leg deadlift, I did not understand whether or not you wanted the toes pointed toward the floor or not. Can you clarify please

  • Been stretching for a couple weeks now, and I’ve seen a LOT of progress! THANK YOU so much for all your videos. Huge fan of yours ����

  • I’ve been having trouble with matching my gluteus medius growth with my gluteus maximus growth. I tried this today on each leg for about twenty reps and about four sets and My glutes are on fire. I will see how it goes. thank you!!

  • @Physiotutors
    First and foremost, Great Video! I don’t have knock knees: If I put my knees/feet together while i am standing my legs are perfectly straight and touch each other. But while im walking I have a tendency that my knees cave inwards. Is the Gluteus Medius the key to addressing this problem?
    Best regards

  • Single leg deadlift is the absolute top for me! Also like to progress it by adding a theraband giving some medial deviation of the knee.

  • If i were to choose one exercise for my GluteM, for example lying leg raises with a band or pelvic drops with weight, is there a benefit to one of them over the other?

  • I really tried the side bridge but why do I feel that it is put too much stress on my knee, especially the injured one. While the others feel really good and activate my glute med, also like a standing on one leg star drill really activates my glute med.

  • Got to grin and bear it
    Gritting the teeth
    If you need to bite harder
    Chew on some beef
    All things must pass
    The pain won’t last
    But stretching your hamstring’s a real pain in the ass


  • I finally find out my gluteus medius has caused my tight lower back muscles. I’ve been working on your exercises and noticed improvement. It helps to correct my posture too. Thank you.

  • Thanks. Great video. I really recommend this hamstring flow too:


    Simplistic but really effective for me personally.

  • Hey, thanks for this! After some research I’ve come to the conclusion that I have a bilateral weakness in the hip abductor muscles which results in a gait that is somewhat similar to that of a woman’s gait (i.e., sideways hip sway, I’m a man, so I need to fix this), I also leanred that this also has secondary affects on my knees so I really need to fix this. Will doing these excersies fix my condition?

  • Really, really watch for hip stabilization in this 3rd exercise. In Yoga, this is really close to warrior 3 and rotating my hips is how I have strained my TFL It’s really, really easy to do and I didn’t notice it until it’s was too late. Generally, now if I can get my gluts firing right, I am ok. If you have a yoga person, tell them it’s the difference between a shaking hard warrior 3 that’s mostly core and shake and a rock solid warrior 3 that you feel like you could hold for an hour. If they don’t feel that’s it’s the hip rotation as I have oh so painfully learned.

  • The hip abductor machine works well too. I dont see alot of men working these muscles and I learned the hard way by patellar knee pain from squatting.

  • Thnx for the great vids!
    Just a question for the pelvic drop. If my Right leg is the affected/weaker leg, should it be on te step, yes or no?
    I would say NO (Left leg on step if I want to strengthen the Right leg) but litterature that I found is contradictory!

  • Hello, my name is Anita and from Uk. I find it difficult to bend my head during the last session, how long will be able to get to where you are now. I suffer from knee pain, do I do this stretching when my knee is bad? I started this exercise 4 weeks ago. Thank you ��

  • I have pain in my Gluteus Medius region. when I stand on one leg and push that hip out to the side it intensifies. When I lay on a small ball on that region I have noticed it has trigger points, a lot of pain (though i don’t know if this is normal as I never put a ball there when I wasn’t feeling anything.) Also, I have lower back stiffness feeling. And if I lean backwards PLUS to the side I get pain in that corner of my lower back over my hip. I don’t know if this is all connected. Any suggestions would be brilliant!……Oh forgot to mention there seems to be sensitive parts in my glute max when i lay on that too. no pain from it though.

  • First of all, great video and great routine! As I am getting more flexible in my hamstrings, I sometimes feel my spine (like a bruise the size of my fingertip) in my lower back. Am I pushing it to far to fast or is this this caused by wrong form? Would love to get some feedback on this. Thanks and keep it up!

  • Are these exercises okay to do while still having pain? Will they help? Went on a 3 hour hike with a heavy uneven backpack and experienced the worst pain I have ever felt in the gluteus medius. After 3 days of intense pain ended up in the ER so am on high doses of pain and anti inflammatory meds. I’m sure the pain pills are masking the pain but just wondering if these exercises would hinder or help at this point? Thank you.

  • I need help cuz the bottom of my butt is Round but I need a good excersise for the top part it’s flat I feel no matter what I do it’s not working or maybe not going the right workouts

  • Hi there, i know this is an old video but i am someone that suffers badly from IT Band Friction Syndrome, just a 3km run can put me out of exercise for three weeks unable to walk properly, i was recommended these excersies but was wondering how long it would take to improve my state using these. if i did this all daily.

  • I posted this comment on Mike’s “no such thing as overtraining” video as well, but since that video’s a little old I’m reposting here for responses:

    Does anyone else feel like Mike’s statements about how hard it is to overtrain don’t quite add up with most of his MRV estimates?

    Given what he says in this (overtraining)video about even people who lift 6x a week being unlikely to overtrain, and the only ones more likely to overtrain being those who train multiple times per day like professional athletes, I feel like the MRV numbers would be higher

  • My autoplay was on and did this back to back with the hip mobility routine, now I’m dropping with sweat. These 2 routines make a good combo.

  • I do have a chronic Hamstring pull that is up there on the seat bone, and I got a massage gun for my birthday so I am going to try this. it’s taking sooooo long! I hope it doesn’t take years, like you mentioned on your video. Thanks always for the very useful information. You guys are great!

  • For the high hamstring injury, is it possible to irritate the bursa near the ischial tiberosity with this treatment? I accidentally irritated the area by rolling it out one time, is this a safer alternative?

    But ya just like you said it that type of injury takes forever to heal and from my experience is chronic to a certain extent.

  • In the Back Hypertrophy guide, there was a part that went over Deadlifts in a program and that it was going to be covered in another video. Don’t know if I missed it on here or the quad video.

  • Thank you for the tip with the seated one it gives me a problem when I be driving please give me any recommendations that you can I really would appreciate it

  • I’ve been suffering the high-hamstring strain for months, which has kept me from running. After watching this I ordered the Pure Wave right away. After less than a week, my pain/tightness is GREATLY improved. I also use it for a difficult ankle, which is the injury that lead to my hip/hamstring issues in the first place. And, just this morning, during my running club run, a friend was complaining of her hamstring hurting and did I have any advice (do I ever!). I just emailed her the link to this video and the Pure Wave.

  • I was squatting heavy and on the fourth rep down I felt a pull then like a snap and I got up and could walk after but it hurt to sit on the bone like u guys were saying. What do u think I should do to make it stronger I have football coming up real soon and want to be 110% by then

  • you guys should start a patreon. What this means is people, like me, who love your content could give you a few dollars a month to continue producing great quality videos. Keep up the great work

  • Bob and Brad, THANK YOU GUYS SOOOO MUCH. I can’t believe this info is free…you two are awesome together, hilarious as well. Not to mention the information is 1000 sufficient. God bless you 2… Forever subscribed, Nik.

  • I tried the 15 min yoga video and realized how tight my harsmtrings are… then I came to this video and it was painful at times, sometimes you just don’t realize how much out of shape you are!

  • After nearly 2 years of exercises and trying to figure out exactly what’s wrong with me ( thought originally it was right hip bursitis, which is what my local quack said it was), I’ve come to the conclusion that I must have damaged a whole bunch of muscles but mostly my hamstring. A lot of the muscles around my hip, and ass (as well as a stinging pain in the coccyx) hurt, like they’re being pulled tight. The place it hurts most is right at the top of my right leg, right where the leg meets the ass, and radiates half way down. I also get a pain that shoots diagonally across my right buttock, like maybe a tight piriformus. I’m trying all the exercises here and in a few of these guy’s other videos to fix it, but would appreciate if anyone knows what might be wrong? Thing is, nearly 2 years ago, I didn’t feel pain immediately, but I’m sure I got this from changing a tyre without proper tools, as I had to brace my right side, and stomp on the tyre iron/ lever with my left foot with all my might. FYI, for about 3 or 4 months, when I woke in the mornings, my left foot would be completely numb with pins and needles, but that disappeared after about 7 or 8 months.

  • Dr. Mike Israetel, you are a messenger of god. Thanks a ton for the valuable knowledge you are providing. This is like a public service.

  • Hi, I’m a cyclist and I have a popping sensation in a hamstring tendon near the medial side of knee at the bottom of my pedal stroke (20-30 degree extension). There isn’t any pain associated with it, just an annoyance. Any suggestions would be appreciated. Thanks

  • I would love to get a video of you guys breaking down a way for me to initially self diagnose a hamstring injury. It is my first time getting one and I am not sure if I have a low level, mid level or high level one. What would be some signs for each level.

    Thanks a bunch for posting the videos. I new to my 30’s and still trying to stay active on the basketball court.

  • This video helped a ton. I bought a deep tissue massager thanks to you guys for suggesting to use a massager and the perfect tip to use on the massager. After reading the reviews from people who bought the deep tissue massager. Online, it has a lot of positive and very happy reviews, I walked over to Walgreen’s And bought one. The massager is totally helping me with this Iliotibial band issue. Before getting the electric massager, my
    PT who is a lot stronger then me and the PT was able to roll out my Iliotibial band better the first time around. I am glad that happened and now I can massager the knots out. And know what to feel for when getting those knots out. Now, I have mild pain and do not walk with a noticeable limp anymore. Thanks a heep. for all of your viewers,too.

  • Hi guys, I’d love to know what the difference between the Pure Wave and the Tim Tam and Thera Gun is. From what I can see, the Tim Tam and Thera Gun seem to have a deeper/more agressive depth penetration. However both of them are insanely expensive. Help would be appreciated.

  • Really fucking sad that a video about your hamstrings starts off with you minus your top. Get over yourself you absolute nob head.

  • Hi guys…..can you explain when is it better to use a Osteopath, chiropractor, or physic therapist……(Overall for my impinged coracoid process the osteopaths were the only ones able to determine the underlying cause?

  • Hello guys, this comment is a little off topic but I just wanted to ask you guys something. Last Friday I went to a trampoline park and the next morning when I woke up, my right side of my lower rib was hurting. It wasn’t dull or acute, it was like… random. I don’t know what happened, but the night of the trampoline, I couldn’t feel anything wrong. Also, when I checked my rib in the mirror, it looks like its missing or perhaps misplaced. I don’t know how jumping on a tramp could cause this but I was wondering what the possibilities could be? Is it broken, dislocated, fractured, or am I just sore from the night before (some of my body is also sore)

  • I finally purchased that Pure wave. I had been wanting it since you first showed it a couple months ago. I enjoy it so much!! Thank You ��

  • Old school retired bodybuilder here. I just got a hamstring injury way up by the sit down bone. The pain feels like it is tearing and it burns so hot I see stars! Never had anything like this in my life! I will order the massager. ty

  • This is a great video I’m a former dancer and I still stretch even with my career over, Forward folds soothe the nervous system and encourage introspection.
    Forward folds tone and stimulate the internal organs. I did a brief video that explains it all in a nutshell

  • Do you have a video for stretches, perhaps loaded, that allow for a deeper more relaxed squat position like you display at the end of the video?

  • whoa I gotta try this for my hamstrings which hurt b/c of my spondylolisthesis… even after my workouts and stretches. Curious… Brad is this why your hamstrings bother you?

  • You’re amazing man, only a week in almost have the confidence to kick into a full handstand, and am finally able to get to 90 degrees with my back straight for the first time in years. Great videos.

  • Hi Tom, I really like your flexibility routines and have recommended them to my network of friends, esp those who do casual mediatations. I have watched your 5min videos too. However, I would like to suggest making a video specifically to train for sitting in Lotus position for meditation. Thanks again!!! ��

  • Hi Tom, for the sciatic nerve floss I have problems keeping the lower leg on the ground when I stretch the other one upwards (plus everything that requires an upward upper body position). The muscles at the front of the pelvis/groin area are simply too tight and I can’t find a proper exercise for this. Just doing this, and the lower leg flops up. Upward dog doesn’t really target it. Any suggestion? If my sciatic nerve wasn’t so sensitive I’d be rather flexible in general, but the nerve and this hold me back.

  • I’ve been doing this for maybe a month now. I was really inconsistent, probably did max four times a week, and even only once one week, and I noticed just how much progress I made! From touching my toes but feeling extremely uncomfortable and then to laying my hands flat on the ground with my stomach close to my quads. Hopefully, I’ll be consistent with this routine. I learned a lot from your videos, Tom, including how to properly stretch, thank you!

  • Did this follow along for the first time today. I have super tight hamstrings and suffering from back pain.. It was very painful but I already feel better.

    I’m doing this every day for the next week. Let’s see how it goes:)

    Thanks Tom, you’re the best

  • I use the stretching V2 follow along and then do this follow one afterwards. I know that you discussed how it causes some pressure on the spine, and suggested 2 or 3 times a week. Will doing this one daily put too much strain on my spine?

  • Thank you so much. I have been stretching daily since August and had hit a massive wall were I was finding it difficult to see any progression. I’ve now been doing a mix of your follow along videos for 4 weeks and have noticed the difference. You have given me the extra push and motivation I needed. ������

  • This is great. My legs are disproportionately long compared to my arm and back length so the books under the hands and holding my ankles works great for me! It can be very discouraging when I see lots of other people can touch their toes without bending their knees and that’s the standard expected. That discouragement is probably why my hamstrings are so tight!

  • As a CrossFitter that I am I want to thank you alot. I never saw the importance of stretching for more than 5 min but I’ve been seeing alot of progress in my body in so many movement that we do. Love your stuff man!! Keep it up! Will share with others your YouTube channel!!

  • Lovely thank you so much. I really like your videos and your music. Also thank you for suggesting the standing “on” something for the forward standing position with hands on the floor. I used two books to stand on, my hamstrings are tight from working out, but my flexibility in this position is good. My low squat with heels grounded (resting squat) is not very good, I have to go wide footed for that. At 63 it may just be what it is lol

  • I would recommend that for everyone with forward bend issues. I started doing this 2 weeks ago day by day. In the beginning, I had a problem to catch the toes. Now my palms can even touch the ground. Great routine plan Tom, only 15 minutes but the feeling of progress is wonderful. ������

  • I used to be flexible when I went to karate, I want to go back again but i want to be flexible. Cause in karate, well at least the one I went to, you have to do those power stretches plus I don’t want to be embarrassed lol. I can straighten my legs entirely though.

  • Tom
    Tks so much for this routine… I do struggle with my hamstrings but the first exercise you showed, with the legs in 90 degrees ( left/right) and flexing towards the knees I had no problem whatsoever… I can bend nicely and with no difficulty!
    The problem is on downpike keeping knees completely straight or on downward facingdog… my heels are still lifted from de floor… �� I’m restarting your routines+ yoga to regain the flexibility I had once… ��

  • Thank you! It’s very painful, but I’m planning to stick on it. I have back problems since I grew up tall over a summer. I think your routine will help me out.

  • Tom: Put your Hands under your toes if you can
    Me: need a tourned around laundry basket and two books (one is Lord of the rings 3 stories in 1)

    Good routine! Thank you, keep ip the good work!

  • If I do these exercises will they help me heal my Glute Medius because it hurts for almost a month and I can’t walk properly and I don’t know what to do.

  • FOR SCIATIC NERVE FLOSS: I can’t flex my leg completely after lifting it even a bit so that my hands can grab my knee. What do I do?

  • Whoa! I had no idea I was so weak… That side bridge with a leg raised was hard�� Will definitely use this video to work on this muscle!

  • I’ve literally never threatened to slap anyone so much as you during this practice �� it was really hard but I think I did great and thank you so much..now I love you ��

  • Brilliant routine and excellent content. Have recommended your channel to almost anyone interested in flexibility and mobility.

    Was wondering if you have any information on when to micro-bend and when to lock the knees whilst performing a standing stretch? Will the two give the same result?

  • I’ve been doing this and it worked! Thank you so much. I have a question for you. I want to self suck my penis. Can I train my body to do that (I’m being serious)? Thank you.

  • The sciatic nerve flossing exercise really works, it’s been killing me in the past few weeks and this simple exercise helped me release the tension, thank you!

  • Seen a massive improvement pre and post the emmet Louis inspired stretches. The pushing down and the squat to pike really help. Thanks again Tom great content

  • Really enjoyed this and it was really helpful, but I found with the exercises at the end it was much better to slow it down with long deep breaths.

  • 0:26 in and I already can’t get into that position. His legs are stretched so far apart. I can barely get mine more than my hips’ width apart in that position.

  • Dear @Tom Merrick, I do 15 Minute Hamstring Flexibility Routine (FOLLOW ALONG), Beginner Hamstring Flexibility Routine, 20 Minute Middle Split Flexibility Routine (FOLLOW ALONG). Hamstrings at afternoon splits at evenings every weekday. Should I keep it like that or you can suggest me more efficient way? I’ve done like that 3 week and I feel how my flexibility improved. Thank you!

  • Hey Tom, thanks for posting these follow alongs, it’s great to have someone lead when you lack will power (as I do).
    I’ve started doing this 15 minute hamstring and the 20 minute middle split routines, do you have one for the quads too (just to get all around the thigh)?
    I’ve been struggling with hip flexibility ever since starting martial arts 8 years ago (never needed to be flexibile before that).
    I’m now 45 and still woefully stiff. my middle split after a full warm up and stretch is still only about 105 degrees.

  • I’ve become a bit obsessed with hamstrings recently. The thought of having big sweeping pieces of meat hang down while you’re sitting seems awesome lol.

  • Is it normal for me knees to click when straightening them out in the downward pike? should i not straighten them as much, before sinking into the squat?

  • Cody I’m kinda confused about weight training. How not to overtrain? You said 1:1 sprinting to lifting ratio is the best for 100m sprinters. But I don’t really get it. I mean say I have 3 running workouts and I need to incorporate 3 lifting sessions into the schedule. But I got overtrained (I’m weak and I hardly squat my body weight) many times and my result sucks (at least it doesn’t grow,although I’m only 15). So what can you say about that,maybe it’s just about reducing the volume or reducing some weight sessions? Some people even say I need to lift weights early on and then switch it up and just sprint to get my muscles coordinated and to reduce weight lifting fatigue. I really need your advice.

  • Hi Cody, bit of an unrelated question but would you say power lunges with dumb bells is an appropriate exercise for sprinters doing plyometric training?

  • Hi Cody,i have a question about starts. How to fix my knee opening up from the very beginning? And how to study “falling” from the blocks? (I get fully upright after 10-15 meters).

  • I have one question in general: what is your opinion about a 50% week after 3 weeks of intensive training as regeneration strategy? Well for endurance sports it is quite common. I was just wondering if it makes sense for more intensive sports. Or if it’s better to train less in a week and keep the rhythm.

  • Sir, saw the video its nice.
    I m from India i got scoliosis and syringomylie, got operated in September 2016, but still m unable to walk without the support of walker. My right leg its very difficult for me to move my right leg without any support. Please guide me Sir.

  • For ordinary squats dose it mater how low u go because i can go very low with no problem but should i only go to parallel or higher

  • what if the tear is on the biceps femoris attachment on the lateral side of the knee, I have been doing strengthing and stretching 3 weeks now and it’s been many months since I first injured it. it seems very difficult to get rid if completely

  • Meant vertical on the Nordic curl platform, but you get the point.

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  • Area below ankle where I am keeping the band…is causing a strong nerve pain throughout….plz help me..not able to lift my leg up properly..lot of nerve sensation..guess it’s siatica����������

  • My son 18year old.7 month ago he is paralyzed.my son right leg not working but brain signal and sensations are good.left leg much better than right leg but he is not walking plz plz guide me,����

  • I think he talks too much too. I like the information that he gives but he’s very repetitive. I believe that Video could have been done in half the time. If we want to hear something again we can just watch the video again.

  • Ax.

    Putting on shoes = OA

    Diagnosis of GTPS




    Fai mobility, core and strength, GTPS IN CAPS

    Gym ball: 

    Side to  side and circles on gym ball


    hip fall outs/abduction

    Bridging, bridging with knee extension at the top

    -both hip flexed, bring one foot to floor, slowly extend hip and knee 

    Piriformis stretch 


    Four point:

    Bird dog 

    Rocking back to heels 


    Knee flexion 

    knee flexion with hip extension

    Hip extension mobs

    Bridging with theraband 


    Offset Bridge 






    abduc and slightly extended, er

    × Abduction
    XX abduction gym ball on wall

    Keep trunk stable

    sideways bridging


    Stand on one leg, rotate from side to side 

    Wall slide

    Hip flexor stretch, lunge with target leg on the floor

    knee flexion and isometric abductuon against wall

    Lunging, quick reps

    Multidirectional lunges 

    Side ways stepping +/theraband 

    step downs











    X single leg dives

    X single leg stands

    X side lying bridging
    XX side lying bridging with leg extension

    Strength n coordination

  • 0:47 did you mean hip external rotation not internal? I have a weak GM on my left side and less femoral internal rotation as well. I have patellofemoral pain syndrome on that side from weightlifting and my physio said I have to increase internal rotation and release the TFL and IT band.

  • I dont understand why my hamstrings are even tight like they are extremely tight,hard. I havmt worked a sedentary job. I walk all day…

  • everyone is complaining about how much he talks… but let me tell you this little exercise really works wonder for me! i am 30yrs old.. i couldn’t touch my feet last so many years… i dont hav ms thought. But after i followed this technique i was able to touch my feet in a week.
    one thing i would also like to xplain that i had a severe tight hamstrings as wit straight legs i could not even sit.
    thankyou soooo much… luv from India…

  • What you forgot to tell your viewers is that the human body was never meant to do 250 pound hip hinge movements over and over again and that guys who do movements like this will be so crippled up by the time they are 50 or 60 that they will live in constant agonizing pain, need multiple back surgeries, and will regret doing movements like this in there youth. And you’re also recommending stiff legged dead lifts?? You’ve got to be kidding!

  • does it help to cure anterior pelvic tilt? i am struggling with that belly and butt out in opposite direction scenario… basically my waist is curved very wierdly.

  • I feel that grew femurs grew too long as well as my hips got little wider at age 19 due to a late growth spurt. Rest of bones(arms, torso, lower leg) stayed the same length. My hamstrings get really tight after that. I’m a 25 yr old guy and my long femurs are making my body sore and tight, especially hamstrings. Before my growth spurt I was doing fine

  • I used to litteraly bring my legs to my face. Then I went to the gym and did deadlifts for 3 weeks straight without proper stretching and there I am, I can’t even do a 90 degree

  • Is it normal that as soon you finish do the exercises you fell them stretch yeah? It sounds stupid but can someone please answer me thanks.

  • Hi man I like your but I’m not sure about my leg pain. I have pain in my left leg and feel muscle pain and I have pain in my neck too buc I do work everyday 12 hour by standing and 2 hour my head still down..

  • Not fond of the background music playing while you are talking. With cognitive issues, too many variables make it difficult to focus on the task at hand. The information is great!

  • How to improve top end speed. What are key exercises/drills to focus on that matter?
    Last season I ran 10.84 in the 100 but I have to fix the last 20m. Here’s the video of that race —> https://youtu.be/YXdFodCGrhk please lemme know what you think

    Btw Very helpful content bro keep it up ����

  • A lot of hamstring exercises also involve the glutes and vice versa, would you count an exercise like glute ham towards both your hamstring and glute set totals?

  • Is it normal to feel a bigger stretch in the lower back than in the hamstrings during the 2 rounds?

    Also, thank you Tom for your follow along routines. I’ve been practicing for 3 weeks and it feels great.

  • Does this 10-16 sets refer to a total sets in a week or to a single exercise?
    If i have 2 hamstreings exercises which i do twice a week, just 8 series for a session sounds crazy. [6+6] twice a week looks more reasonable.

  • Awesome video but please, demostrate the workouts as you esplain so we understand you better because not all of us here have so much gym experience….. thank you!!��

  • Now I understand that barbell squats are not ideal for hamstring and glute development but could I count squats towards my total sets for glutes and hamstrings? Please help!

  • Can confirm: did stiff leg deadlidts to the ground every rep and my lower back always got hit harder than hams and random pains started to show up because of the shearing forces. Will do RDLs from now on and save the lower back workout for the parallel rows and doing it with an arch.

  • I feel it in my calf more than my hamstring.. it feels sore but I’m able to run and be active I was a collegiate sprinter a few years ago did my job has me getting in and out of a car constantly and it really started when making that motion help?

  • I can attest to hip hinge movements being paramount for growth. I’m at about an intermediate level in my work out but I’d never really do compound movements much, as soon as I stopped having a “curls only” mentality my hams exploded. Now they have as much, if not more, of a sweep as my quads. (I switched to RDL’s before watching this video too lol)

  • Great video! Do you have general guidelines for the total body systemic mrv you mentioned?? That would be really helpful thanks.

  • Mike, this is a great video but in the spirit of sticking to the science I don’t think you should say “it’s my belief ‘X’ just look at those people.” The statements should be based on valid research and results. Individuals with large hamstrings who can pull 405 SLDL didn’t start that way, they practiced a myriad of exercises, variations, etc to get to where they are (genetics aside). To tell someone with 10 years less of experience to just pull heavy and they’ll get large hamstrings isn’t accurate. Please keep your closing statements to the research. That said, awesome content! Thanks!

  • For real though, if its nigh impossible to build muscle during a cut is there any a point to doing hypertrophy work during a cut? I realise that the volume can help you burn more cals, but beyond that is there a point? Question is directed at JTS, but responses from experienced athletes is appreciated, cause as a random dude on youtube I can request that lol.

  • Hey gabo, is feeling a numb sensation on your toes normal? Also, i did some hamstrings stretches before and i believe i over did it, now my hamstrings are hurting a bit. Is this also normal? Should i give them rest? For how long?

  • I have a friend with a therogun would that work similar to this method? I have had an ongoing hamstring strain for going on 3 weeks now

  • Mike, how much Hamm. Growth can beginners get from conventional and sumo deadlifts, and low bar squats before more stiff legged hinging needs to be incorporated.

  • Glutes PLZ the nearest airport just kicked me out for kicking a security guard during donkey kicks and I have no idea what I’m doing in the gym plz help

  • I have searched the internet everywhere I hope you can answer my question. I can touch my toes and THEN SOME!!!! DOESNT THAT MEAN MY HAMSTRINGS ARE NOT TIGHT?!!! WHY CAN’T I FIND AN ANSWER ONLINE?!?!!!


  • Hoping to reach states in track this year so I’ve started training weights in the gym. I can’t directly train max velocity because snow is covering the tracks:(. Once spring comes around though I’m going to start working right away.
    Question: Would you say hip thrusts are a good exercise for track?

  • Great routine as always. However i fell like my limiting factor is the sciatic nerve,do i have to do something different about it or just stick to thoose hamstring flexibility routines?

  • hey, I have a patient with ischial tuberosity busitis, we’ve been doing graston, on her HS and ischail tuberosity, lots of hamstring stretches, hip flexor stretching, what strengtheing exercises would you recommend? My PT I work under, i’m a pta, never does strengthening to the hamstrings but wouldn’t prone hip extension and supine bridges for the glute max be okay? also, I work in a sports medicine facility, could you recommend any books that would help a new grad out?

  • How do you do these without activating the psoas too much? My psoas compensates for my weak glutes but it’s hard to activate them without my psoas taking over.

  • So i have read all the info about average mav mev and mrv. Now say my mev/mrv for quads is 12/20. And Hams mev/mrv is 10/16. Does that mean I could do both in one week, so and work my way up to 20 sets of quads in combination with 16 sets of Hams in one week by the end of the mesocycle? So basically can you work up to your mrv at the same time with both muscle groups? And ill be working hams slightly while squatting for quad growth so will this effect things? Cheers

  • Mike, for powerlifters (let’s say conv. deadlifting 2x/week) looking for extra Ham hypertrophy, still throw in another hinge move like a GHR or GM, or maybe just a few sets of curls? Trying not to OD on the volume yet still get some growth. Thanks… loving these vids!

  • Awesome tip with the 2.5lb plates! I grew up competitively figure skating so that pre-stretch will really make a difference (in the context of a lot of hamstring mobility).

    Love this seriesthanks for the fantastic content!

  • Loving the appreciation for hip hinge lifts. Hamstring curls are good but hip hinges are for sure the main event when it comes to hamstrings.