Tip 1: Strengthen your hamstrings
Strengthen your hamstrings by focusing on the Glute-Ham raise (GHR) and Romanian Deadlift (RDL) exercises. A study by McAllister et al. (2014) found that the Biceps femoris ( main hamstring muscle) activity was maximized during the RDL and GHR. In depth, the concentric action of the Semi-membranous (SM) and Semi-tendinous (ST), which are part of the hamstring muscle group was the highest in the GHR, whereas the eccentric action of the SM and ST was the highest in the RDL. It is best to perform those two exercises at the end of your workout focusing on the stretch of the Hamstrings.
GHR- 4sets of 10-12 reps
RDL- 4sets of 8-10 reps