Purpose:
To strengthen the hamstring muscles through knee flexion. Commonly used in general strengthening, post-op rehab (e.g., ACL, hamstring strain), or after periods of immobilization.
Description:
Lie face down with legs extended. Slowly bend one knee, bringing your heel toward your buttocks as far as comfortable, then lower back down with control. Keep the hips and pelvis stable throughout the motion. Repeat 10–15 times per leg.
Equipment:
None (optional: ankle weight or resistance band for added challenge)
Tips:
Avoid letting the pelvis lift or rotate—keep the motion isolated to the knee. Move slowly to ensure full muscle activation and control.