What exercises are good for strengthening hamstring muscles and quadriceps?

Effective Exercises for Strengthening Hamstring Muscles and Quadriceps

Both closed kinetic chain and open kinetic chain exercises should be used for optimal strengthening of hamstring muscles and quadriceps, with a combination of eccentric and concentric training for best results. 1

Recommended Exercise Types

Closed Kinetic Chain Exercises (Feet Fixed)

• Leg press - Start at 3 weeks post-injury or as tolerated; perform 1 set of 8-12 repetitions for healthy adults or 10-15 repetitions at reduced resistance for older adults (50-60 years) 1
• Partial weight-bearing squats - Focus on proper form with controlled descent 1
• Step-ups - Progressive height increases as strength improves 1
• Half squats (0°-45°) - Particularly effective for functional hamstring and quadriceps co-activation 1

Open Kinetic Chain Exercises (Free Movement)

• Leg curls (hamstrings) - 1 set of 8-12 repetitions, 2-3 days per week 1
• Quadriceps extension - Begin in restricted ROM (90°-45°) if recovering from injury, progressing to full ROM 1
• Straight leg raises - Safe for early quadriceps activation 1

Eccentric Training (Superior for Hamstrings)

• Nordic hamstring exercise - Produces highest hamstring muscle activation compared to other exercises 2
• Eccentric cycle ergometer training - Results in greater strength gains and quadriceps hypertrophy 1
• Stiff-leg deadlift - Effective for biceps femoris and semitendinosus activation 2

Exercise Programming Guidelines

For Healthy Adults:

• Frequency: 2-3 non-consecutive days per week 1
• Intensity:
  • Initial: 40-60% of 1-RM (one-repetition maximum)
  • Progressive: Up to 60% of 1-RM as strength improves
• Volume:
  • Begin with 1 set of 8-12 repetitions
  • Progress to multiple sets as tolerated
• Progression: Increase resistance before increasing repetitions

For Older Adults (50-60 years):

• Intensity: Lower resistance (40% of 1-RM)
• Volume: 10-15 repetitions
• Focus: Controlled movement with proper form 1

Exercise Selection Strategy

1. Balance hamstring and quadriceps strength - Both muscle groups should be trained equally as strengthening hamstrings in addition to quadriceps improves knee pain, range of motion, and functional performance 3

2. Incorporate both exercise types:

   • Closed kinetic chain exercises - Generally safer with less anterior knee pain 1
   • Open kinetic chain exercises - Target specific muscle isolation 1

3. Include eccentric training - Particularly important for hamstring injury prevention through increased fascicle length and improved eccentric strength 4

4. Combine training methods - A mixed isokinetic-isotonic program achieves better strength outcomes and reduced muscle atrophy than either method alone 1

Important Considerations

• Monitor quality of movement - Exercises should not provoke pain, swelling, or increased joint temperature 1

• Exercise technique - Perform in a rhythmical manner at moderate to slow controlled speed through full range of motion 1

• Breathing pattern - Avoid breath-holding (Valsalva maneuver); exhale during exertion phase and inhale during relaxation phase 1

• Muscle activation patterns - Hip extension movements preferentially activate biceps femoris long head and semimembranosus, while knee flexion movements target semitendinosus and biceps femoris short head 4

By following these evidence-based recommendations, you can effectively strengthen both hamstring muscles and quadriceps, improving functional performance and reducing injury risk.