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Knee · Strengthening

Dynamic Hamstring Strengthening on the Inner Track

Dynamic hamstring strengthening on the inner track, 3 sets, 10 repetitions per leg

Illustration of the Dynamic Hamstring Strengthening on the Inner Track exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Standing upright, slowly bend the knee by bringing the heel toward the buttock along the inner track of the leg. Control the movement by returning to the starting position without swinging.

Tips: Keep your back straight and avoid tilting the pelvis. Perform the movement slowly to effectively engage the muscles.

Progression: Increase the number of repetitions or add a slight weight to the ankles when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, ankle_weight
Starting position
Standing, legs straight, feet shoulder-width apart
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
Hamstring internal strengthening, Knee flexion on inner track, Standing hamstring exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.