The BEST Hamstring Exercise? New Study Changes Everything
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In today's video we go over, The BEST Hamstring Exercise? New Study Changes Everything:
Are you tired of relying on outdated EMG studies or just prescribing Nordic curls and hoping for the best? Rehabbing hamstring strain injuries (HSI) and proximal hamstring tendinopathy isn't a one-size-fits-all process. High re-injury rates, uncertain return-to-sprint readiness, and tricky load progression leave many clinicians second-guessing their exercise selection.
In this video, we'll break down groundbreaking 2026 research (van den Tillaar et al. / Breed et al.) that changes how physical therapists handle hamstring rehab. Using advanced 3D motion capture, MRI, and musculoskeletal modeling, this study reveals the **exact peak forces** placed on the biceps femoris, semitendinosus, and semimembranosus during common rehab exercises versus walking, jogging, running & max-speed sprinting.
What You'll Learn:
Why EMG is Flawed: Why older surface EMG studies fail to capture true peak muscle force and strain during eccentric loading.
Exercise Load Rankings: Discover which exercises generate the highest peak force on specific muscles (e.g., Barbell RDLs vs. Nordics vs. Unilateral Bridges).
Objective Return-to-Sprint Criteria: How to use exercise tolerance as a clear milestone before clearing athletes for high-velocity running.
Targeted Progression: How to selectively load the biceps femoris—the most commonly injured hamstring head—versus the semitendinosus.
TIMELINE
- 00:00 – The Hamstring Rehab Dilemma: Dosing & Re-injury Risk
- 01:23 – The Study Breakdown: 3D Modeling vs. Outdated EMG
- 02:54 – Bilateral Exercises Tested (RDLs, Nordics, Razor Curls)
- 04:12 – Single-Leg Exercises & Curved Treadmill Sprinting Protocols
- 06:15 – The Winners: Highest Peak Force by Individual Muscle (BF, ST, SM)
- 07:22 – Clinical Takeaways: Clear Criteria for Return-to-Sport
- 08:07 – PT Critique: Treadmill Mechanics & Missing Exercises (Askling Protocol)
Ham Spam,
- Dan Pope DPT,OCS,CSCS
Show Notes / Relevant Articles:
- FPF Mini Course - 7 Reasons Why Injuries Happen in the Gym and What to do About it
- What Physical Therapists NEED to Know About Hamstring Strain Injuries
- Evidence-Based Hamstring Strain Protocol: Which Exercises + Exact Progression
- How to Diagnose a Hamstring Strain (Tips from a Sports Physical Therapist)
Want to earn some CEUs for physical therapists, physical therapy assistants & ATCs for watching this content? Click HERE to sign up for FPF "Insiders Academy" for just a dollar. You can earn CEUs for watching this content. Plus, you'll gain access to over 14 MASTER courses, 50+ cheat sheets, 100+ webinars, e-books and complete guides. You'll also get private access to the "Insiders Academy" community where you can have all of your questions answered by me.
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Thank you!
Dan Pope DPT, OCS, CSCS
References:
- Breed R, Hulm S, Hickey JT, Timmins RG, Opar D, Banyard HG, Maniar N. Hamstring force and stretch during progressively increasing running speeds and the eccentric phase of resistance training exercises commonly used for injury prevention and rehabilitation. Br J Sports Med. 2026 Mar 17;60(6):420-428. doi: 10.1136/bjsports-2025-110847. PMID: 41730607.