Incorporating three sets of six to eight reps once a week can help keep your hamstrings strong.

Begin in a kneeling position with both ankles secured—tucking your feet under a bar, for example, or having a running buddy hold them down—and then progressively lean forward as slowly as possible while keeping your back straight. When you can’t resist anymore, just fall forward, catching yourself with your hands against the floor. Check out the video below for how to do it properly.

https://www.youtube.com/watch?v=NfBGKhjedD8