Hamstring combination



Muscle Groups

Planes of Motion

Outer Unit

Necessary Material

Progression Material


The hamstring combination strengthens the hamstrings and develops torso stability.

While machine leg curls are single-joint, non-functional exercises, the hamstring combination is a functional closed-chain exercise that mimics the horizontal forces during sprinting. It is an excellent exercise to prevent hamstring injuries.

The hamstring combination consists of three exercises put in succession: the straight-leg hip extension, the leg curl and the bent-knee hip extension.

Starting Position

Put your heels on the ball, keeping your legs straight.


Lift the hips from the floor to a straight-body position. Lower your hips until the butt almost touches the floor. Repeat this first exercise for the prescribed number of repetitions.

Hold the end position of the first exercise. Curl the ball while the body is held straight. Repeat for the prescribed number of repetitions

Hold the end position from the second exercise where the ball is curled. Lift your hips until extension. Perform the prescribed number of repetitions.

Coaching Keys

Start with 5 repetitions for each exercise. Every week you can add 2 repetitions to each exercise.


When you reach 15 repetitions for each exercise, progress to the single-leg hamstring combination.

  • Single-leg hamstring combination

    The single-leg hamstring combination is a functional exercise to strengthen the hamstrings, gluteus maximus and back extensor muscles. Loading the body asymmetrically engages the core muscles even more. This exercise is suitable for intermediate and advanced fitness levels.