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Pilates

Pilates after a hamstring strain: a 25-minute class with the hamstrings working, not stretching

A 25-minute Pilates class for the weeks after a hamstring strain, from about a week in, once walking is comfortable, 3 times a week alongside your rehab plan. It keeps the hamstrings working rather than stretching, adds trunk and side-hip work with the knees bent, and builds in the nearest moves to two of the lengthening exercises from the rehab trials (Askling's Extender and Diver), done only to just before pain. It leaves out the roll-up, the saw, the spine stretch and straight-leg kicks until you can sprint without pain. No trial has tested Pilates after a hamstring injury, so the structure and timing are our editorial choice. Our hamstring strain guide has the full plan, including the Nordic curl and running.

25 minBeginner15 movesWall, dumbbellAbs · Hip flexors · Glutes · Hamstrings · Back · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bentHarder: Roll-up (Pilates)
  2. Supine heel slide10 slow slides each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoOnly as far as stays comfortable on the injured sideHarder: Hip windshield wipers

Trunk, hamstrings resting (about 5 minutes)

  1. Knee fold2 sets of 5 each side
    Beginner · Abs, Hip flexors · 3D demoThe knee stays bent; pelvis levelEasier: Supine heel slideHarder: Dead bug heel taps
  2. Dead bug heel taps2 sets of 6 each side
    Beginner · Abs, Hip flexors · 3D demoKnees bent; tap one heel down with your back stillEasier: Bent-knee fall-outHarder: Forearm plank
  3. Single-leg stretch (Pilates one leg stretch)6 each side
    Intermediate · Abs, Hip flexors, Neck · 3D demoHead down if your neck tires; the long leg stays low, not lifted towards youEasier: Chest lift (Pilates curl-up)Harder: Single straight-leg stretch (Pilates scissors)

Hamstrings working, not stretching (about 7 minutes)

  1. Glute bridge5 holds of 20 to 30 seconds
    Beginner · Glutes, Hamstrings, Abs · 3D demoBoth feet down, hips level; lower if the back of your thigh crampsEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. 90/90 hamstring stretch (active knee extension)2 sets of 12 slow straightenings each leg
    Beginner · Hamstrings, Calves · 3D demoHold the thigh still and straighten the knee slowly to just before pain, never into itEasier: Supine hamstring stretch with a strapHarder: Contract-relax hamstring stretch (PNF)
  3. Swimming (Pilates)2 sets of 20 seconds
    Intermediate · Back, Glutes, Shoulders · 3D demoSmall, slow flutters; stop if the back of the thigh crampsEasier: Mermaid (Pilates seated side bend)Harder: Leg pull back (Pilates leg pull up)
  4. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoOn your forearms; a gentle kick, no bounceEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)
  5. Single-leg glute bridge6 to 8 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoFoot close to your bottom; stay on two legs if one side cramps or hurtsEasier: Glute bridgeHarder: Barbell hip thrust

Side and balance (about 6 minutes)

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoPelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Knee side plank2 holds of 20 seconds each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoHips lifted; both sidesHarder: Side plank
  3. Single-leg stand2 holds of 30 seconds each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoKnee slightly bent; fingertips on a wallEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  4. Single-leg Romanian deadlift2 sets of 6 each leg
    Advanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall; reach your arms forward and stop just before pain, like Askling's DiverEasier: Dumbbell Romanian deadlift

Wind down (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 minutes
    Beginner · 3D demoIn for about 4, out for about 6Easier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Mild to moderate discomfort that you find tolerable is fine during exercise; in a trial, working that way did no harm and recovered more strength. In the lengthening exercises (the Extender and the Diver), stop just before pain. Sharp pain, or a limp afterwards, means back off for a session or two.
  • Same day: a pop near the sitting bone, a large bruise high on the back of the thigh, or you cannot put weight on the leg. The tendon may have pulled away from the bone, which needs assessing before you start these exercises.
  • No roll-ups, saws, spine stretches, leg circles with a straight leg or front kicks in this class until you can sprint without pain (our suggestion).
  • This class sits beside the rehab plan, not instead of it: the Nordic curl, running and sprinting steps are in our hamstring strain guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates after a hamstring strain: a 25-minute class with the hamstrings working, not stretching take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 12 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.