The Bench View Soccer

Your muscles in football

Tap a muscle to see what it does on the pitch, why it matters and the exercises that train it.

ShouldersShouldersChest and armsChest and armsChest and armsCore (abs and obliques)Core (abs and obliques)Core (abs and obliques)Hip flexorsHip flexorsQuadricepsQuadricepsAdductors (inner thigh)Adductors (inner thigh)Tibialis anterior (front of the shin)Tibialis anterior (front of the shin)Calves (calf and soleus)Calves (calf and soleus)Feet and anklesFeet and ankles
Front
Upper backUpper backShouldersShouldersChest and armsChest and armsLower backGluteus medius (side of the hip)Gluteus medius (side of the hip)GlutesHamstringsHamstringsCalves (calf and soleus)Calves (calf and soleus)Feet and anklesFeet and ankles
Back

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Hamstrings

Back of the thigh, from the hip to behind the knee.

In football

They brake the leg at the end of every sprint stride and help you accelerate and extend the hip.

Why train it

Hamstring strains are the most common muscle injury in football. Strong hamstrings, especially when lengthening under control, help reduce that risk and keep you fast late in the game.

How to train it

  • Slow lowering work such as the Nordic curl, 1–2 times a week.
  • Single-leg hinges and bridges for strength and balance.
  • Regular sprints at full speed, always well warmed up.

Exercises that train it

Bodyweight Hip HingeHamstring Stretch (Standing)Butt KicksB-SkipSingle-Leg Glute BridgeAssisted Single-Leg Hip HingeSingle-Leg Romanian DeadliftSingle-Leg Ball Pick-UpBackpack Romanian DeadliftAssisted Nordic Hamstring Curl
Train it with a plan made for youHamstrings →

General information, not medical advice. If you have pain or an injury, see a professional first.

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Your muscles in football | The Bench View Soccer