4 Hamstring Rehab Exercises to Rebuild Strength After a Strain.

Squat University's rehab progression uses four exercises to rebuild the hamstring after a strain or tear: the hamstring bridge, the single leg bridge with a slider, the single leg RDL, and the Nordic curl. Each targets a different aspect of hamstring function — isometric strength, eccentric control, hip-dominant hinging, and knee-dominant curling — so the muscle is rebuilt through its full range rather than just one pattern.

1. Hamstring bridge — isometric hold, knee kept straighter
2. Single leg bridge with slider — eccentric knee extension under load
3. Single leg RDL — hip dominant hinge pattern
4. Nordic curl — knee dominant curl pattern

The creator opens the video by building a fake hamstring model out of Powerflex tape and an elastic band on the calf, using it to visually show how these exercises load the muscle during rehab.

Keep the knee more straight rather than bent during a hamstring bridge to shift the workload from the glute onto the hamstring. This positioning change is the key detail — a bent-knee bridge biases the glutes, while straightening the knee forces the hamstring to do more of the work holding the bridge position.

1. Set up in a bridge position with the knee straighter than usual
2. Lift into the bridge and hold
3. Start with a 5-second hold
4. Progress over time to a 10-second hold as the hamstring gets stronger

The single leg bridge with a slider is a rehab exercise where one foot rests on a furniture slider so the knee can extend smoothly while the hip stays lifted. According to Squat University, it's very difficult when done slowly because the eccentric phase demands sustained control under load.

1. Place the working foot on top of a furniture slider
2. Bridge up into position
3. Take 3 seconds to straighten out the knee, sliding the foot forward
4. This creates an eccentric lengthening of the hamstring under load, which is why slow reps feel so much harder

The single leg RDL is the hip dominant hamstring exercise and the Nordic curl is the knee dominant one — together they cover both ways the hamstring functions. For the single leg RDL, lower under control with the back toe pointed straight down toward the ground; Squat University says this limits twisting of the pelvis during the hinge, keeping the movement clean and reducing compensation that can stress the healing hamstring.

The Nordic curl rounds out the progression as the knee-dominant movement, completing the rehab sequence after the hip-dominant and eccentric-focused exercises.