Strength workout for Cricket
If you're a cricketer who wants to get stronger but isn't sure where to start in the gym, this session is for you. This full-body strength workout includes six key exercises that focus on single-leg stability, upper body strength, and core control—all crucial for cricket performance.
For a full demonstration, check out our video below.
1a. Single leg squat
This exercise builds leg strength, balance, and knee stability, making it ideal for cricketers who need single-leg stability for batting, bowling, and fielding.
- Stand in front of a bench or box.
- Balance on one leg, lower yourself down under control, and tap the box with your backside.
- Push back up, not letting your knee shift inwards.
1b. Single arm press
A great upper body vertical push movement that also works your core.
- Get into a kneeling position, left foot forward, dumbbell in your right hand.
- Press the dumbbell overhead, rotating your palm to face forward at the top.
- Lower it back to shoulder height under control.
- Keep your core tight to avoid leaning.
2a. Single leg RDL (Romanian deadlift)
This exercise improves hamstring strength and single leg stability.
- Balance on one leg, holding a dumbbell in the opposite hand.
- Push your hips back, lowering the dumbbell towards the floor.
- Keep your back straight.
2b. Single arm row
A pulling exercise that strengthens the upper back and grip while reinforcing core stability.
- Place one knee and hand on a bench for support.
- Hold a dumbbell in your other hand and row it towards your ribcage.
- Keep your back flat and avoid excessive twisting.
- Lower the weight in a controlled manner.
3a. Deadbug
An essential core exercise for cricketers to improve stability and protect the lower back.
- Lie on your back with knees bent at 90 degrees.
- Extend one arm and the opposite leg without your lower back arching.
- Bring them back to the start position and repeat on the other side.
- Keep your core engaged throughout.
3b. Side plank knee raise
This challenges your obliques, helping with avoiding lateral flexion in cricket.
- Get into a side plank with your elbow under your shoulder.
- Raise your top knee towards your chest while keeping your hips stable.
- Avoid dropping your hips.
- Hold each rep for a second before lowering.
But remember...one session isn’t enough
This simple but effective workout will help you build strength and stability for cricket. However, one gym session alone won’t make you a better cricketer. Consistent, structured training is key.
If you're serious about improving your strength, speed, and injury prevention, check out our Cricfit programmes for a full cricket-specific training programme!
