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Squat University@squatuniversityTikTok

How to fix a hamstring strain @sophsokol @Muscle & Motion

original sound — @squatuniversity

what it claims

To overcome a hamstring strain, one must first protect the area and then introduce progressive overload through four key movements: the straight-leg glute bridge (static), floor sliders (knee control), the single-leg deadlift (hip control), and finally the slow Nordic curl (maximal strength).

holds up

The progression proposed by Squat University aligns remarkably well with scientific research on physical strengthening.

noli's read

The progression proposed by Squat University aligns remarkably well with scientific research on physical strengthening. For the deep strengthening phase, a major meta-analysis conducted by van Dyk et al. (2019) confirms that Nordic hamstring curls reduce the risk of posterior thigh strains by half in athletes. Regarding the intermediate transition, a cohort study by Hickey et al. (2022) shows that progressive eccentric overload, particularly via bilateral and then unilateral floor sliders, is a safe and highly effective method for restoring functional strength. Furthermore, a biomechanical analysis study published in 2026 indicates that the single-leg deadlift (RDL) generates optimal tension and stretch to intensely recruit the hamstrings, even surpassing the stretch forces measured during a sprint. Finally, the glute bridge with a static hold is validated by muscle activation studies as an excellent first step for low-impact reactivation. This step-by-step approach, moving from static control to dynamic strength under tension, is built on extremely solid scientific foundations.

the sources

Claimed by Squat University. Noli grades the claim, never the person.

Decoded by Noli · July 13, 2026 · the original post

What the graded evidence says

Evidence: A-

Effect: sports injuries with strength-training programs — ~-50% (RR ~0.5)
Measured on: meta-analysis of 25 RCTs, 26,610 participants

Squat University in the Register77 claims graded · solidity 81/100See their record →

More from Squat University

To alleviate persistent groin discomfort during squats, prioritize strengthening and active stabilization of the adductor muscles (notably through asymmetrical hip exercises) rather than passive stretching, especially if you observe a strength deficit on one side.

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To alleviate groin discomfort, it is often more effective to strengthen and improve the coordination of the adductor muscles (such as the adductor longus, pectineus, or gracilis) rather than limiting oneself to stretching and massage.

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To eliminate shoulder pain during bar hangs, it is necessary to release tension in the pectoralis minor muscle using a massage ball and activate the lower trapezius to restore proper scapular movement.

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Others on this

Doing '3 sets of 12' doesn't build muscle by itself — you have to push near failure (RIR 0-1) and progress load/reps, or the set is wasted.

mixedFabio

Progressive overload isn't a technique you 'apply', it's what happens when you train hard, near failure, with good form, repeatedly — rep ranges (3-5 for heavy lifts, 5-10 for secondary work, 10-20 for isolation) are a framework, not the cause.

holds upTony

Strength training has benefits for women beyond aesthetics — it reduces the risk of aging poorly and losing independence.

holds upKelly Matthews

Noli has read similar claims

Other advice in the Register that leans on the same research.

If your knees hurt when you squat, fix the technical basics before adding weight.

holds upfitonomy.coaching

To prevent injuries and prepare the knees before exercise, it is recommended to perform three specific exercises: self-massage of the back of the thigh, tibial rotations (windshield wiper type), and extensions with a resistance band.

holds upJimmy Mohamed

To avoid injury during training, it is essential to know when to stop, to manage fatigue and recovery, and to avoid classic execution errors.

holds upMichael Israetel

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