Fast starts, wide-ball recovery and sudden stops all ask a lot of your hamstrings. A few focused exercises can help build the strength and control you need to move confidently around the court—especially when they train both the front-to-back push of a sprint and the braking action of a hard change of direction.
The best tennis hamstring routine does not need to be long or complicated. Below are practical exercises, ways to fit them around court time, and useful equipment options for home or gym training. If you have a sudden injury or ongoing pain, get advice from a qualified health professional before exercising.
Why hamstring strength matters in tennis
Your hamstrings help bend your knee and extend your hip. On court, they contribute to pushing off for a sprint, reaching for a short ball and slowing down after a run. They also work with your glutes and calves to keep your legs steady as you recover toward the middle of the court.
That last part matters. A tennis point is not just a series of sprints; it is a series of starts, stops and changes of direction. Training hamstrings through different ranges of motion—and building strength gradually—can prepare them for more than straight-line running.
Five tennis hamstring exercises
1. Glute bridge with heel digs
Lie on your back with your knees bent and heels on the floor. Lift your hips until your body forms a straight line from shoulders to knees. Press your heels down and gently pull them toward you without letting them move. Hold for 20 to 30 seconds, then lower with control.
Do 2 or 3 holds. This is a simple starting point for warming up the back of your legs before a strength session. Keep your ribs down and avoid arching your lower back.
2. Slider hamstring curls
Lie on your back with your heels on sliders or folded towels on a smooth floor. Lift your hips, slowly slide your feet away from you, then draw them back in. Start with both legs and keep the movement smooth; do not let your hips sag.
Try 2 sets of 6 to 10 repetitions. If the return is too difficult, lower your hips between repetitions. This exercise is useful for tennis players because you control the leg as it lengthens, rather than only training a short, easy range.
3. Romanian deadlift
Stand with feet about hip-width apart and hold light dumbbells at your thighs. Soften your knees, push your hips back and lower the weights close to your legs until you feel a stretch in your hamstrings. Stand by driving your hips forward. Keep your back comfortably neutral.
Begin with 2 or 3 sets of 8 repetitions. Choose a load that lets you move slowly and keep good form. Add weight only when the movement feels controlled, not when you can simply lift heavier by rounding your back.
4. Single-leg Romanian deadlift
Hold a light weight in one hand, stand on the opposite leg and hinge at the hip as your free leg reaches behind you. Keep your hips level and return to standing without rushing. Use a wall or racket for balance if needed.
Do 2 sets of 6 to 8 repetitions per side. This challenges balance and control as well as hamstring strength, which can be useful when you are reaching or recovering on one leg. Prioritize a steady movement over depth.
5. Nordic hamstring curl
Kneel on a soft mat with your ankles held securely under a stable anchor or by a partner. Keep your body straight from knees to shoulders and slowly lean forward, using your hamstrings to resist the fall. Catch yourself with your hands, then push lightly off the floor to return.
Start with just 2 sets of 3 to 5 slow repetitions once a week. Nordics can make your legs very sore when they are new, so do not try them for the first time the day before a match. Stop if you feel sharp pain rather than ordinary muscle effort.
Helpful gear for hamstring training
You can do several of these exercises with no equipment. If you want to make home training easier, these five options cover different needs. You do not need to buy all of them; choose the one that suits your space, budget and current training level.
| Gear pick | Best use | Pros | Cons |
|---|---|---|---|
| SKLZ Slidez | Slider hamstring curls | Portable and easy to store; works well on many hard floors. | Less useful on carpet, and sliders can feel unstable until you learn the movement. |
| TheraBand Resistance Bands | Light warm-ups and resisted leg curls | Inexpensive, compact and available in different resistance levels. | Resistance may be too light for heavier strength work; inspect bands for wear. |
| TRX Suspension Trainer | Suspension hamstring curls | Lets you adjust difficulty by changing your body position; useful for other strength exercises too. | Requires a secure anchor point and costs more than basic sliders. |
| REP Fitness adjustable dumbbells | Romanian deadlifts | Allow gradual load increases without storing a full rack of weights. | More expensive than a single pair of dumbbells, and you need enough floor space to use them safely. |
| TheraBand Pro Series exercise ball | Ball hamstring curls and bridges | Adds a balance challenge and supports a range of home exercises. | Needs room to roll and can be harder to control than sliders for beginners. |
How to fit the exercises around tennis
For most recreational players, one or two hamstring-strength sessions a week is a sensible place to start. Put a harder session after tennis or on a separate day rather than just before a match. If you are playing several times a week, keep the first strength session short and see how your legs respond the next day.
- Before tennis: Use a dynamic warm-up, such as brisk walking or easy jogging followed by controlled leg swings and short, gradual accelerations. Save slow, heavy strength work for another time.
- On a strength day: Choose two or three exercises, such as Romanian deadlifts, slider curls and bridges. Start with two sets each and build gradually.
- Progress carefully: Increase repetitions, range or weight one step at a time. Do not increase all three in the same week.
Muscle soreness can happen when you try a new exercise, especially Nordics or sliders. But sharp pain, a sudden pulling sensation, bruising, or pain that changes how you walk is a reason to stop and seek professional advice—not a sign to train harder.
Frequently Asked Questions
What is the best hamstring exercise for tennis players?
There is no single best choice. Romanian deadlifts build strength through a hip hinge, while slider curls and Nordics challenge the hamstrings as they control a knee-bending movement. A routine that uses more than one pattern is usually more useful than relying on a single exercise.
How often should I train my hamstrings?
Start with one or two sessions per week, leaving time to recover between harder workouts. If your legs are still very sore or tired for tennis, reduce the sets or choose a lighter exercise next time.
Should I stretch sore hamstrings before playing?
Gentle movement can help you feel ready, but stretching should not be used to push through pain. Warm up progressively with easy movement and controlled leg swings. If soreness is strong or affects your stride, skip hard play and consider getting advice.
Can I train my hamstrings without equipment?
Yes. Glute bridges and carefully scaled single-leg hinges need little or no equipment. A towel on a smooth floor can also work for slider curls. Use a stable surface, move slowly and choose a version you can control.
Final Thoughts
Strong hamstrings support the repeated bursts and stops that make tennis demanding. Begin with controlled bridges, curls or light hip hinges, then build toward more challenging work as your strength improves. A few well-chosen exercises, steady progress and enough recovery will serve you better than a hard routine that leaves you too sore to move well on court.
