Stop Neglecting your Hamstrings!

The impact of the hamstrings on your running performance is extremely important. An area often looked at with both performance and rehabilitation is the Quad/Hamstring ratio. Past research has previously advised the ratio to be app roc 60/40 in favour of the Quadriceps being the stronger. Recent research is now starting to see that the relationship should be closer to 50/50 meaning your hamstrings should be as strong as your quadriceps. But how do we test our hamstrings? I introduce to you the Single Leg Hamstring Bridge Test.

The Single Leg Hamstring Bridge Test assesses the muscular endurance of your hamstrings which is key for preventing hamstring injuries. Research has acknowledged that testing hamstring strength with the hip and knee at functional angles and assessing endurance parameters may be relevant for examining the risk of hamstring injury. in 2013 research from Australia attempted to find a test that identified who would and who wouldn’t injure their hamstrings during sport (Australian Rules Football, in this case).  They had 482 Australian Rules Football players perform the single leg hamstring bridge (SLHB) to failure (supine position, heel on 60cm box with that knee in 20° of flexion). “A score less than 20 is considered poor, 25 average and greater than 30 good. On average, players who sustained a right-sided hamstring injury in this study were close to or below the ‘poor’ level.”

As part of our Running Video Analysis we incorporate the Single Leg Bridge Test. Following the full screening, in accordance with the full test results, an exercise regime is prescribed to correct any of the asymmetries. Click here to find out more about the Running Video Analysis

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