One Simple Exercise Can Help Prevent Hamstring Injuries
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Hamstring injuries are among the most common and frustrating problems for athletes, especially those involved in sprinting and jumping, like track and field athletes. They can take weeks to heal and have a high risk of returning. But what if one simple bodyweight movement, done during warm-ups, could lower your risk? That’s exactly what a recent study explored—using the Single-Leg Romanian Deadlift (SLRDL) as a practical injury prevention tool.
What Is the Single-Leg Romanian Deadlift?
The SLRDL is a balance-focused strength exercise that targets the hamstrings and glutes. Here's how it works:
- You stand on one leg, lean forward from your hips while keeping your back flat, and reach toward the ground.
- Your free leg stretches behind you for balance.
- Then, you return to standing by engaging your hamstring and glute.
No equipment or gym is needed—just space and body control.
Why This Exercise Matters
The Nordic Hamstring Exercise (NHE) is well-known for preventing hamstring strains, but many athletes skip it because it causes soreness, needs a partner, or feels too intense. The SLRDL, in contrast, is easier to perform alone, less painful, and fits naturally into a warm-up routine. This makes it more likely that athletes will actually do it.
What Did the Study Find?
In a season-long study of high school track athletes, researchers added the SLRDL to regular warm-up routines and compared injury rates to the previous season (without the SLRDL). The key findings were:
- Risk of mild to moderate hamstring injuries was cut by two-thirds (66%).
- Injury rate dropped from 0.60 to 0.30 per 1,000 athlete hours.
- Athlete compliance was extremely high—nearly 99% stuck with the program.
- No equipment or partner was needed, making it easy to use in team or solo settings.
However, it’s worth noting that severe hamstring injuries were not significantly reduced. This may be because the SLRDL is less intense than other strength-based exercises like the NHE.
Practical Tips to Use SLRDL in Training
If you're a coach, athlete, or parent looking to reduce hamstring injury risk, here’s how to include the SLRDL:
- When to do it: Add it during the dynamic stretching part of your warm-up.
- How much: Start with 3 sets of 3 reps per leg.
- Form matters: Keep your back flat, hips level, and use a wall or railing for balance if needed.
- Progress gradually: Once the form is solid, you can add light dumbbells or increase reps.
Consistency is key. Because the SLRDL is quick and easy to do, athletes are more likely to make it part of their routine—which matters more than intensity when it comes to long-term injury prevention.
What This Means for Coaches and Teams
The biggest strength of the SLRDL program is compliance. In the study, athletes actually did the exercise regularly, which is often the biggest barrier with other injury-prevention programs. Coaches can easily teach the SLRDL in under 10 minutes, and it doesn’t disrupt the rest of training.
Since it doesn’t require special gear, it’s also budget-friendly and accessible, making it ideal for school, community, or amateur sports programs.
Final Thoughts
Preventing hamstring injuries doesn't have to mean complex programs or expensive tools. The Single-Leg Romanian Deadlift offers a simple, low-cost way to reduce mild to moderate injury risk—especially for young athletes in sports like track and field. It may not be a total replacement for more intense exercises, but it’s a great place to start, especially if you're looking for something that's easy to implement and stick with.
If you're an athlete or coach looking for an edge in keeping athletes healthy and on the field, this small addition to your warm-up could make a big difference.