4 exercises for tight hamstrings and hips. Build strength and mobility with targeted training in Eindhoven.
Strong hamstrings and flexible hips are essential for almost every form of movement. Whether sprinting, jumping, lifting, or simply moving pain-free, you need these muscles every day. Yet, many people experience stiffness or weakness in these muscles, often due to prolonged sitting or training that is too one-sided.
At Aurora Personal Training in Eindhoven, we work with exercises that simultaneously improve strength, control, and mobility. In this blog post, we’ll share some of the movements we used in our personal training sessions this week, focusing on both strength and mobility in the hamstrings and hips.
Why are strong hamstrings and hips essential?
The hamstrings and hips work together in almost all movement. If these muscles aren’t functioning optimally, you may experience:
- Back and knee pain due to insufficient strength or hip extension
- Lower explosiveness when running, jumping, or strength training
- Poor posture due to excessive tension and tight hip flexors
Strong and flexible hamstrings provide better control, more strength, and fewer injuries. This is exactly what we strive for in our training sessions at Aurora Personal Training.
4 Effective Exercises for Hamstrings and Hips
We regularly use the exercises below in our private studio to improve mobility and muscle activity.
- Single Leg Hinge Kettlebell Swings
- Stand on one leg and hold a kettlebell in one hand.
- Hinge forward from the hip in a controlled motion.
- Swing the kettlebell upward, applying force through your hamstrings.
- Stand back up and push your hip forward.
This exercise combines balance, strength, and explosiveness. It teaches your body to efficiently transfer power from a single leg. Ideal for strength trainers and athletes.
- Single Leg Hinge Rows
- Assume the same position as for the single-leg hinge.
- Perform a horizontal row with a barbell or cable.
- Each repetition creates a slight impulse on the hips while keeping your core tight.
- Keep your hips in the same position.
This challenging exercise focuses on both stability and strength. It’s ideal for working the hamstrings while maintaining a strong upper body.
- Knee Flexion Tension
- Pull one knee toward your chest and hold this position.
- Extend the other leg in a controlled manner.
- Pull your toes toward your shins for added tension.
- Focus on lengthening your hamstrings while maintaining tension.
This exercise is designed to improve length and mobility in the hamstrings. This provides greater mobility and control in the back of the body.
- Banded Hamstrings Flos
- Lie on your back and secure the band under your foot.
- Extend your leg upward, keeping the band taut.
- Slowly move your leg forward and backward in a fluid “floss” motion.
- Keep your hip stable and move in a controlled manner, without straining.
- Repeat until you feel more relaxed and free.
This simple yet effective exercise improves flexibility and teaches your muscles to stay strong under stretch.
How often should you do these exercises?
At Aurora we advise:
- 8 repetitions per exercise
- 1 to 2 sets
- 1 to 2 times per week, for example during the warm-up or a supplementary mobility session
The goal isn’t fatigue, but quality of movement. Every repetition is about control, stability, and coordination.
What makes our approach in Eindhoven unique?
At Aurora Personal Training, we combine strength training, mobility, and recovery into a single method. You’ll train in a relaxed, private gym with expert guidance and high-quality equipment.
Our approach revolves around sustainable progress:
- Strength training with a focus on control and technique
- Mobility for optimal freedom of movement
- Lifestyle and nutrition for lasting results
We adapt each exercise to your level, resilience and goal.
Who is this training suitable for?
The exercises and approach are suitable for anyone who:
- Improve explosiveness and control
- Sits frequently and suffers from stiff hips and/or hamstrings
- Want to start strength training safely and with guidance
- As an experienced athlete, want to improve their technique
Start today at Aurora Personal Training Eindhoven
Do you want to move more smoothly, become stronger, and train pain-free? At Aurora Personal Training, we offer personalized support in a calm and professional environment.
Schedule a free consultation now and discover how we can take your strength, mobility, and energy to the next level.
