Exercises to Prevent Hamstring Injuries
                     PHYSIOFROG IC
EXERCISES TO 
PREVENT 
HAMSTRING 
INJURIES
DYNAMIC WARM-UPS
A dynamic warm-up will provide exercises that 
mimic in-game movements, physically and mentally 
preparing you for the main event. Physiologically, 
these exercises will increase blood flow to your 
hamstrings, improving muscle flexibility and 
preparing them for the physical demands of your 
sport. Great dynamic stretches to consider include 
leg swings, high knees, and butt kicks.
LEG SWINGS
Leg swings are one of many pre match exercises to 
prevent early in-game injury. Stand next to a sturdy 
surface for support, and swing one leg forward in a 
controlled manner, focusing on a full range of 
motion. Aim to perform 15 swings on each leg.
HIP HINGES
Hip hinges activate and strengthen the posterior 
chain (muscles along the back lower half of your 
body), which includes the hamstrings. Stand with 
your feet hip-width apart, hinge at the hips, and 
lower your upper body toward the ground while 
keeping your back straight. Engage your core and 
squeeze your glutes as you return to an upright 
position. Repeat for 15 reps.
HAMSTRING CURLS
Hamstring curls give you an opportunity to test your 
hamstrings’ strength using a weight greater than 
yourself, such gym equipment or resistance bands. 
Lie face down on a mat, secure the band around 
your ankles, and flex your knees, bringing your heels 
towards your glutes. Control the movement as you 
extend your legs back to the starting position. Aim 
for 2 sets of 15 reps.
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