5 Key Exercises to Target Proximal Hamstring Tendinopathy

Proximal Hamstring Tendinopathy

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Estimated Reading Time: 4 minutes read

Hey there, fellow fitness enthusiast! We will chat today about Proximal Hamstring Tendinopathy (PHT), a common and pesky issue that can rain on your exercise parade. 

If you’ve been feeling some discomfort or pain in your lower back and hamstring area, it’s possible you’re dealing with PHT. But don’t worry, we’ve got your back (and hamstring)! We’re going to walk you through five fabulous exercises to help tackle PHT and get you back on track. Strap in, and let’s get started!

Getting to Know Proximal Hamstring Tendinopathy

I know, I know. Proximal Hamstring Tendinopathy sounds like a mouthful, right? Like one of those fancy dishes on a restaurant menu that you can’t quite pronounce, but it’s actually a simple concept. In layman’s terms, it’s just your hamstring muscle having a bit of a tiff with your sit bones, causing you some grief in the process. 

To get a bit technical, the “proximal” bit refers to the point where your hamstring muscles join up with the ischial tuberosity – or sit bones, to you and me. When these tendons have been strained, overstressed, or just used incorrectly, they get upset and start making a fuss, which translates into pain and a loss of flexibility in your lower backside and hamstring area.

And you know what? That’s totally okay! Our bodies aren’t machines, and sometimes they need a bit of TLC when they’re feeling under the weather. These fantastic exercises are designed to help you nurse your tendons back to health and get you back to your old self in no time. So before you start worrying about big, fancy medical terms, remember this – with the right exercises, a bit of patience, and a whole lot of self-love, you’ll be showing that PHT who’s boss in no time. Let’s get started!

Your Five-Step Exercise Plan to Beat Proximal Hamstring Tendinopathy

Now that we’ve got the low-down on PHT, let’s get down to the fun stuff – the exercises! These simple yet effective moves are designed to help manage and even lessen your PHT symptoms. Ready to get started? Let’s go!

1. Hamstring Isometrics

Hamstring Isometrics
  • Sit in a chair and place a ball, towel, or cushion so that it is between the chair leg and the back of one of your ankles.
  • Press the back of you ankle into the ball for five seconds then relax.

2. Standing Hamstring Curls

  • Use 2-3 lb. ankle weights or tie a resistance band around your ankles.
  • Stand in front of a sturdy surface, such as a countertop, for support.
  • Bend one knee, allowing your foot to kick up towards your bottom.
  • Return to the starting position.
  • Repeat this movement 10-15 times for 2-3 sets.
  • Practice this exercise on both legs.
Hamstring Curl

3. Bridges


  • Lie on your bed or floor (a bed is better if you have difficulty getting on the floor). Again, ensure your knees are bent at about 90 degrees and your feet flat on the floor. 
  • Lift your hips off the ground, using your hands to help push your hips up if needed
  • Slowly lower your hips back down to the bed or floor and repeat for 10-15 reps.

4. Heel Prop

  • Start by sitting on your bed with your back supported and your legs stretched out in front of you, or you can also perform this laying down on your bed or couch. 
  • Then, place a towel under your heel, so it is propped up. 
  • The next step is to just relax your leg in that position while your knee stretches into extension.
Heel Prop

5. Seated Hamstring Stretch

Stretches for hip pain | Feel Good Life with Coach Todd
  • Seated in a chair, place the leg to be stretched and extended in front of you (the knee should be straight).
  • Keeping a straight back, bend forward via hinging at the hips.
  • Once you feel a tolerable stretch behind the back of the leg, hold for at least 30 seconds.
  • Repeat for 3 sets in total.

Conclusion: Embracing Your Journey to Recovery

Congratulations, you’ve just taken a big step toward managing your PHT. You’re in charge here, and the key to recovery is being kind to yourself and your body. Remember, recovery is not a sprint but a marathon. So, take it one day at a time and remember to progress your exercise routine gradually.

In this fight against Proximal Hamstring Tendinopathy, consider these exercises your secret weapons. Keep practicing them regularly, and you’ll soon notice a significant improvement in your symptoms. Here’s to a future where the phrase “a pain in the butt” is just a figure of speech!

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)


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