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Knee · Strengthening

Eccentric Hamstring Strengthening with Load, Hip Flexed at 90°

Eccentric hamstring strengthening with load, hip flexed at 90°, 3 sets, 8 repetitions per leg

Illustration of the Eccentric Hamstring Strengthening with Load, Hip Flexed at 90° exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: In a standing position, flex the hip to 90° and hold this position. Slowly lower the leg while controlling the resistance, stretching the hamstrings eccentrically, then return to the starting position.

Tips: Keep your back straight and your core stable throughout the movement. Control the descent well to maximize muscle work and avoid jerks.

Progression: Gradually increase the load or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Bench or table, Ankle weights
Starting position
Standing, hip flexed at 90 degrees
Clinical goal
Strengthen hamstrings to stabilize the knee
Also known as
Eccentric hamstring strengthening, Weighted eccentric hamstring exercise, Hamstring stabilization 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.