A Great Exercise to Build Explosive Power After a Hamstring Strain: Collegiate Heptathlete

Eight months ago, this collegiate heptathlete sustained a left-sided hamstring injury but continued competing despite limitations and frequent minor aggravations. She has progressed tremendously and is ready for late phase 3 exercise progressions.

In this video, she performs explosive jumping Bulgarian split squats (rear-foot elevated split squats). She explodes from the downward position into combined hip and knee flexion with dorsiflexion. She must maintain balance and perform the exercise with strict form.

THIS IS NOT A BEGINNER EXERCISE

As always — train both legs!

Effective and efficient rehab is criterion-based, not time-based.

🔹Move Better 🔹Feel Better 🔹Live Better

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Always consult your physician before beginning any exercise program. STOP exercising if you experience any symptoms of weakness, unsteadiness, light-headedness/dizziness, chest pain or pressure, nausea, or shortness of breath.

Performing these exercises should not cause pain. If you experience pain while exercising, decrease the speed of your movement. If the pain persists - STOP. Mild soreness after exercising may be experienced after beginning a new exercise.