Procaryote
Knee · Strengthening

Hamstring Muscle Wake-up in Prone Position

Hamstring muscle wake-up in prone position, 3 sets, 10 repetitions per leg, slow and controlled movement

Illustration of the Hamstring Muscle Wake-up in Prone Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Tempo: Slow and controlled movement

Description: Lie on your stomach with legs extended. Slowly bend one knee bringing the heel towards the buttocks without lifting the pelvis, then gently return to the starting position.

Tips: Keep the pelvis stable and avoid arching the lower back. Control the movement well to effectively engage the hamstrings.

Progression: Gradually increase the number of repetitions or add light resistance with a strap when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Prone position, legs extended
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
prone knee flexion, lying hamstring strengthening, slow knee flexion prone

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.