The best hamstring exercises for sprinting and speed

What sprint hamstrings need

Sprint specific hamstring training differs from general hypertrophy training in several important ways. Knowing the differences helps you train for what matters.

Eccentric strength matters most

The hamstrings work hardest eccentrically during sprinting, particularly during the late swing phase of each stride as they decelerate the swinging leg before foot strike. Most hamstring injuries happen in this phase. Eccentric strength training reduces injury risk significantly and supports sprint performance. The Nordic curl is the gold standard exercise for this quality.

Hip extension power

The hamstrings produce hip extension during sprinting. Strong hip extension translates directly to ground reaction force and sprint speed. Heavy hip hinge exercises (Romanian deadlifts, conventional deadlifts) build the strength foundation for fast hip extension. Olympic lifts and other dynamic hinges develop the rate of force development.

Rate of force development

Sprinting is fast. The hamstrings need to produce force quickly. Slow heavy training builds the strength foundation but does not directly train rate of force development. Some training should involve faster movements (kettlebell swings, jumps, throws, plyometric exercises) to develop this quality. Power transfers from strength but is not identical to it.

Specificity through sprinting itself

The most specific training for sprinting is sprinting. Strength work supports sprint performance but does not replace it. Athletes who sprint should sprint regularly. Strength training complements rather than replaces sprint specific work. The hamstrings adapt to sprinting through actual sprinting.

Eight exercises for sprint speed

These exercises develop the specific hamstring qualities that sprinting requires. Most sprint focused programmes include several of these.

1. Nordic hamstring curls (3 sets of 5 to 8)

The exercise with strongest evidence for reducing hamstring injury in sprinting sports. The eccentric loading matches what hamstrings do during sprinting. Once or twice a week. Build up volume gradually because of the eccentric demands. The injury prevention benefit alone justifies including them.

2. Romanian deadlifts (3 to 5 sets of 6 to 10)

Heavy hip hinge work builds the strength foundation that supports fast hip extension. Use heavier weights and lower rep ranges than for pure hypertrophy. Sprinters benefit from strong hinges. Twice a week is reasonable, with one heavier session and one moderate weight session.

3. Kettlebell swings (sets of 10 to 20 reps)

Dynamic hip extension at speed. Heavier kettlebells (24 kg or more for strong athletes) develop power. The rapid hip extension matches the demand of sprinting better than slow heavy lifts. Three to four sets twice a week complements heavier strength work well.

4. Single leg Romanian deadlifts (3 sets of 8 to 10 per leg)

Sprinting happens one leg at a time. Unilateral strength work has direct carryover. The stability demands also train the hip stabilisers. Address asymmetries through paying attention to which side is weaker and matching volume to the weaker side initially.

5. Hip thrusts (3 to 4 sets of 8 to 12)

Heavy loaded hip extension in a position that allows very heavy loading. Strong evidence for sprint performance benefit in some studies. Pair with hamstring focused work because hip thrusts emphasise glutes more than hamstrings. The two complement each other.

6. Heavy sled pulls (multiple sets of 10 to 20 metres)

Heavy resisted walking or marching forces the hamstrings to work in a sprint specific pattern. The heel pulled back motion against resistance trains the same action that hamstrings produce during sprinting. Useful as supplementary work alongside actual sprinting.

7. Box jumps and plyometric work (4 to 6 sets of 3 to 5)

Develops rate of force development that translates to sprint performance. The eccentric absorption on landing also trains the hamstrings in a sport specific way. Should be programmed when fresh, not as fatigue accumulates. Box jumps suit most athletes; depth jumps suit advanced athletes.

8. Cleans and snatches (multiple sets of 3 to 5)

Olympic lift variations train dynamic hip extension at speed. The technical demands limit who should do them but the carryover to sprint performance is well established. Athletes with access to coaching benefit from including these. Sub maximal weights work better than maximal attempts for sprint focused training.

A sprint focused weekly plan

Sprint training requires careful programming because the various demands need to be balanced with sprinting itself. The following plan assumes the athlete also runs sprints regularly.

Day 1: Heavy strength

Romanian deadlifts 4 sets of 6 to 8 (heavy). Hip thrusts 3 sets of 8. Nordic curls 3 sets of 6 to 8. Total 10 working sets focused on building strength foundation. Performed earlier in the week separated from sprint sessions by adequate recovery.

Day 2: Power and speed

Kettlebell swings 4 sets of 15 (heavy). Single leg Romanian deadlifts 3 sets of 10 per leg. Sled pulls 4 sets of 20 metres. Total moderate volume with dynamic emphasis. The training matches sprinting more closely.

Sprint sessions

Two to three sprint sessions per week separate from the strength work. Volume and intensity depend on the athlete and sport. Hamstring strength work supports sprinting but should not interfere with it. Avoid heavy strength work in the 48 hours before key sprint sessions.

Adjusting through the season

In season athletes typically reduce strength volume to maintain rather than build. Off season periods allow more strength focus. The exact balance depends on the sport, the athlete and the competitive schedule. Working with a qualified strength and conditioning coach helps if available.

Reducing hamstring injuries

Hamstring injuries are the most common soft tissue injury in sprinting sports. Specific training significantly reduces risk.

The Nordic curl effect

Studies in football and other sprinting sports show Nordic curl training can reduce hamstring injury rates by 50 percent or more. The effect is one of the strongest in injury prevention research. The eccentric loading specifically protects against the strain injuries that happen during sprinting.

Adequate strength foundation

Athletes with weak hamstrings are more likely to be injured. Building general hamstring strength reduces risk significantly. Strong hamstrings can withstand the loading of sprinting better than weak ones. The strength foundation comes from Romanian deadlifts and other heavy hinges.

Gradual sprint exposure

Most hamstring injuries happen when athletes are not adapted to the sprint volumes they are doing. Sprinting once a week then suddenly doing five sprint sessions produces injuries. Build sprint volume gradually. The hamstrings need time to adapt to sprint specific demands.

Address asymmetries

Strength differences between legs increase injury risk. Pay attention to unilateral hamstring strength. The weaker leg sets the standard. Match volume to what the weaker side can handle until the gap closes. Single leg Romanian deadlifts and standing leg curls help identify and address asymmetries.

More hamstring exercises

For the eccentric specialist, our Nordic hamstring curls covers the most important sprint focused exercise. Romanian deadlifts covers the strength foundation. And Kettlebell swings covers the dynamic hip extension component.