Hamstring flexibility is an important factor in exercise presription. Inflexibility in the hamstrings can cause back and knee pain and posterior pelvic tilting during weight-training leg exericses. Therefore, clients' need to be assessed on hamstring flexibility BEFORE they are prescribed any weight-training leg exercises. This approach will aid in appropriate exercise selection for the client and prevent injury.

Below are instructions on how to conduct a hamstring flexibility test:

Preparation:

• Ensure the client has performed an adequate warm-up prior to the test.
• Recognise any considerations before performing test on client (e.g. do not perform test on a pregnant client).
• Use a mat or towel for client to lie on.
  

Execution:

1. Ask the client to lie down on the ground so they are laying flat on their back.
2. Ask the client to keep their legs straight and point their toes to the ceiling (90 degreee bend at ankle).
3. Ask the client to raise their left-leg as far as they can (hip flexion) without bending their knee. Once they achieve their maximum range, record/take note of the position that their leg is in.
4. Ask the client to lower their left-leg back to the starting position. DO NOT allow the client to keep their leg raised for more than 2-3secs to avoid cramping and discomfort.
   
5. Repeat the above steps 2-4 on the clients right-leg.
   

Deductions:

• If the client achieves a range greater than 90 degrees, then they have superior hamstring flexibility. Clients with this flexibility range can be prescribed and progressed through the weight-training leg exercises appropriate to their needs (when no other constraints are present). For safety, ensure the client stays well within the confines of their flexibility range during exercise.
• If the client achieves a range of 90 degrees, then they have average flexibility. Clients with this flexibility range can be prescribed and progressed through the weight-training leg exercises appropriate to their needs (when no other constraints are present). However, exercises that push the limits of hamstring flexibility, such as dead-lifts and squats may need to be avoided. For safety, ensure the client stays well within the confines of their flexibility range during leg exercises.
• If the client achieves a range less than 90 degrees, then they have poor flexibility. Clients with this flexibility range should be prescribed lower body stretches including: hamstring stretches, quadricep stretches, buttocks stretches and lower back stretches. DO NOT prescribe weight-training leg exercises to clients with poor hamstring flexibility. Encourage the client to perfrom stretches at the gym and at home (only when the muscles are warm).

NOTES:

• Even if a client does have average or superior hamstring flexibility, ensure you take into account any other factors (e.g. previous knee injuries, tight hip flexors, heart condition) before prescibing any exercises.
• Clients' with average or superior hamstring flexibility should still be prescribed stretches, to help maintain flexibility.