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

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

Exercises that train it

• Bodyweight Hip Hinge
• Hamstring Stretch (Standing)
• Butt Kicks
• B-Skip
• Single-Leg Glute Bridge
• Assisted Single-Leg Hip Hinge
• Single-Leg Romanian Deadlift
• Single-Leg Ball Pick-Up
• Backpack Romanian Deadlift
• Assisted Nordic Hamstring Curl
• Nordic Hamstring Curl
• Sofa Nordic (Eccentric Only)

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