4 Hamstring and hip mobility exercises

Build Strength & Mobility with Targeted Training – Personal Training Eindhoven

Strong hamstrings and mobile hips are the foundation of almost every movement. From walking and lifting to strength training and athletic performance, these muscle groups work together continuously. Yet many people struggle with stiff hips and shortened hamstrings—often due to prolonged sitting, stress, and a lack of movement variety.

At Aurora Personal Training in Eindhoven, we see this every day. That’s why we use exercises that improve strength, control, and mobility simultaneously. In this blog, we share four effective exercises we consistently apply in our personal training sessions to make hamstrings and hips stronger, more mobile, and more resilient.

Why Are Strong Hamstrings and Mobile Hips So Important?

The hamstrings and hips play a key role in posture, force production, and injury prevention. When this area doesn’t function optimally, common issues include:

• Lower-back and knee pain due to limited hip extension

• Reduced explosiveness in sprinting, jumping, or strength training

• Overuse injuries caused by tight hip flexors and weak hamstrings

• Poor technique in squats, deadlifts, and lunges

At Aurora Personal Training, we don’t just treat symptoms—we look for the cause: how you move, where control is lost, and where strength and mobility should be combined.

👉 Also read: Why Mobility Is Just as Important as Strength Training

👉 At Aurora Personal Training, we integrate these exercises with targeted strength training. This way, we don’t just build flexibility, but also control and strength through hip mobility combined with personal training.

4 Effective Exercises for Hamstrings and Hips

We regularly use the following exercises in our private studio in Eindhoven, both as part of warm-ups and focused training blocks.

1. Single-Leg Hinge Kettlebell Swings

• Stand on one leg holding a kettlebell in one hand

• Hinge from the hip in a controlled manner

• Use your hamstrings to swing the kettlebell upward

• Actively drive the hip forward as you come up

Why this works:
This movement combines balance, strength, and explosiveness. You learn to generate force from one leg—essential for athletes and daily movement alike.

2. Single-Leg Hinge Rows

• Set up in a single-leg hinge position

• Perform a controlled row with a dumbbell or cable

• Keep the hips stable and the core engaged

• Move slowly and with control

Why this works:
Your hamstrings are loaded isometrically while the upper body produces force—ideal for improving stability and control.

3. Knee Flexion Tension

• Pull one knee toward the chest

• Extend the other leg in a controlled manner

• Pull the toes toward the shin

• Maintain tension while building length

Why this works:
This exercise increases active hamstring length, which is crucial for injury prevention and smooth movement.

4. Banded Hamstring Floss

• Lie on your back and place a band under one foot

• Extend the leg upward

• Move the leg gently through a flossing motion

• Keep the hip stable—do not force the range

Why this works:
Flossing improves range of motion while teaching the hamstrings to maintain strength under stretch.

👉 Related: Morning Mobility for Hips and Spine

How Often Should You Do These Exercises?

Within personal training, we typically recommend:

• 6–8 repetitions per exercise

• 1–2 sets

• 1–2 times per week

Ideal as a warm-up or an additional mobility session.
Quality always comes before quantity—move pain-free and with control.

What Makes Aurora’s Approach Unique?

At Aurora Personal Training Eindhoven, we combine:

• Strength training with technical precision

• Mobility tailored to your individual movement limitations

• Recovery & lifestyle coaching for sustainable progress

You train in an exclusive private studio with full attention to your goals—no crowds, no generic programs.

👉 Learn more: Personal Training in Eindhoven – Our Approach

Who Are These Exercises For?

✔ People with sedentary jobs
✔ Athletes and recreational sports participants
✔ Beginners who want to start safely
✔ Experienced lifters aiming to refine technique

Ready to Move Stronger and More Freely?

If you want less stiffness, better performance, and pain-free training, this isn’t random exercise—it’s a targeted approach.

👉 Book a free intake session at Aurora Personal Training in Eindhoven
and discover how strength, mobility, and recovery come together in one personalized plan.

👉 Want to apply this approach within your own training program? Learn more about our method for strength, mobility, and recovery in Eindhoven.