Dr. Brandon Ong, PT, DPT on Instagram: "A lot of people strengthen their hamstrings but miss the medial side—which makes a big difference in rehab. These two drills help restore hip internal rotation, build medial hamstring capacity, and progress you from bent-knee to long-lever demands. Start with the single-leg bridge + block squeeze, then move to the extended-knee variation when you can control the pelvis and keep your shin oriented slightly inward. Stronger hamstrings = better running, lifti
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