Hamstring Exercises

It is easy to injure a hamstring in Taekwondo. One simple axe kick that is just a little beyond your reach and OUCH. Unfortunately, a hamstring injury (i.e. pulled hamstring or torn hamstring) can prevent you from practicing Taekwondo for days and even weeks. Therefore you need to stretch and strengthen your hamstrings. Below are a number of basic hamstring exercises. If you are looking for hamstring stretches, please visit our Taekwondo Stretching page. For other leg exercises, please visit our Strength Training page. Also always see a doctor if you have suffered a serious hamstring injury. Better safe than sorry!

• Make sure that you stretch and warm-up before doing any of these hamstring exercises!!!!!

• Standing Leg Curl - A standing leg curl is the easiest (and probably safest) hamstring strengthening exercise. Start your hamstring strengthening program with this exercise. Hold onto a chair or desk and just raise one foot towards your back (see if your heel can touch the back of your thigh). Then lower your foot back to the ground. Start with 20 reps and then work on your other leg.

• Standing Leg Curl with Ankle Weights - This is identical to the exercise listed above but you are using strap-on ankle weights (or even a heavy boot). This is a more advanced hamstring exercise so start with very light weights, especially if you have had a hamstring injury in the past.

• Lying Leg Curl from Exrx.net. This hamstring exercise uses an exercise machine.

• Hamstring Raise from Exrx.net. Use a partner or equipment to hold your feet for this hamstring exercise. This is a more advanced exercise (because you are using most of your body's weight) so be careful if you have weak hamstrings. Better to start with easier exercises that use less weight (i.e. a standing leg curl without weights).

• One-Legged Deadlift from About.com. This exercise involves strengthening your hamstring but also requires balance. Start with a very light weight so you do not hurt yourself. Also be careful that you do not hurt your back.

• Pull Through from About.com. This hamstring exercise involves rubber resistance bands. Safer than using weights.

• Squats from SportsInjuryClinic.net. With your back straight and your legs about a shoulder-width apart, bend your legs and lower your body towards the floor. You should be only bending your knees, not your back or hips. Move slowly and do not bend beyond a 90 degrees angle at the knee. This hamstring exercise does not involve using weights.

• Straight Leg Raise - Lie on your stomach and just raise a single leg in the air. Start with 20 reps and then work on your other leg.

• Leg Flutter - Think of swimming on land. You lie on your stomach and raise your legs. Then start to "flutter" your legs in the air like you are swimming (i.e. free style/crawl stroke).