3 exercises to strengthen hamstrings all football players should do

Hamstring strains are some of the most common injuries suffered by football players. A hamstring injury can see you miss four, six, eight, or more weeks of action. It is important to strengthen your hamstrings as they experience a lot of wear and tear during a season. Let’s look at three exercises to strengthen hamstrings that all football players should do. If you need more support for your hamstrings, you can always were a thigh support sleeve.

Step up with knee lift

A step up with knee lift doesn’t just work the hamstrings, it exercises the quads, hip flexors, core, stabilisers, and glutes. Stand straight up and hold a dumbbell in each hand at your sides. Step onto a bench or chair and extend upwards. At the same time lift your left knee up in front of your body with the knee bent at 90 degrees. Perform two to three sets of four to six repetitions per side.

Single-Leg Glute Bridge

Lie on your back on the floor with your right knee bent at 90 degrees. Place your right foot on the bench and your left foot flat on the floor. The left leg is held off the ground and in line with your body. Start the movement by pushing through the heel of the right foot and raising the hips. At the top of the move the knee, hip, and shoulder should be in line. The hips should be square and the left leg in line with the torso. Slowly with control lower the body back to the starting position. Perform two to three sets with up to 12 reps on both sides.


Lay face down and raise your body so you balance on your toes and elbows. Your elbows should be positioned directly under your shoulders. Keep your neck and head in line with your torso. Tighten your core muscles and keep the hips elevated. Breathe normally. Complete two to three sets of up to 60 seconds.