Knee · Strengthening
Eccentric hamstring curl with internal rotation
Eccentric hamstring curl with internal rotation, 3 sets, 8 repetitions, slow controlled return
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 8
Description: Lie on your back or stand according to the chosen variation, with the knee slightly bent. Slowly flex the knee by activating the hamstrings while maintaining internal rotation of the tibia, then control the return to the initial position by extending the knee.
Tips: Perform the movement slowly to feel the eccentric work clearly, keep the internal rotation constant, and avoid abrupt movements. Breathe regularly and maintain good posture.
Progression: Gradually increase the return speed or add slight resistance as control becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- None
- Starting position
- Lying on the back or standing, knee slightly bent
- Clinical goal
- Strengthen the hamstrings through eccentric control with internal rotation
- Also known as
- hamstring curl internal rotation, eccentric hamstring strengthening, knee flexion with internal rotation
