Hamstrings Warmup Drills

The hamstrings are a group of three muscles located on the back of the thigh. These muscles play a crucial role in various movements, including walking, running, jumping, and bending the knee. They are important for both athletic performance and everyday activities.

The three muscles that make up the hamstrings are the biceps femoris, semitendinosus, and semimembranosus. These muscles originate from the ischial tuberosity (sit bones) of the pelvis and extend down the back of the thigh, crossing both the hip and knee joints. They then insert into the tibia (shin bone) and fibula (smaller bone of the lower leg).

The primary function of the hamstrings is to flex the knee joint and extend the hip joint, allowing for movements such as bending the knee, kicking, and bringing the thigh backward. Additionally, the hamstrings play a crucial role in stabilizing the knee joint and maintaining proper posture during movement. Strong and flexible hamstrings are essential for preventing injuries, improving athletic performance, and maintaining overall lower body function.

Leg Swings: Stand tall and hold onto a wall or sturdy object for balance if needed. Swing one leg forward and backward in a controlled motion, keeping it straight. Swing the leg as high as comfortable without forcing it. Perform 10-15 swings, then switch to the other leg.

Walking Toe Touches: Start by standing tall with your feet hip-width apart. Take a step forward with your right foot and hinge forward from your hips, reaching down towards your toes with your right hand. Keep your back straight and your left leg straight. Return to the starting position and repeat on the other side, alternating legs as you walk forward.

Inchworms: Begin in a standing position with your feet hip-width apart. Bend forward at the waist and place your hands on the ground in front of you. Walk your hands forward until you are in a high plank position, with your body forming a straight line from head to heels. Engage your core and walk your feet towards your hands, keeping your legs straight. Continue walking your hands forward and then back towards your feet for several repetitions.

Single-Leg Romanian Deadlifts: Stand tall with your feet hip-width apart and your arms at your sides. Shift your weight onto your right foot and hinge forward from your hips, extending your left leg straight behind you. Keep your back flat and your left foot flexed. Lower your torso until it is parallel to the ground, then return to the starting position by engaging your hamstrings and glutes. Repeat on the other side, alternating legs for several repetitions.

High Kicks: Stand tall with your feet hip-width apart. Lift your right leg straight in front of you, keeping it straight, and reach your left hand towards your right foot. Lower your leg and repeat on the other side, alternating legs in a fluid motion.