Knee · Strengthening

Isometric Hamstring Contraction with Bent Knee

Isometric hamstring contraction, bent knee at specified angle, 3 sets, hold for 10 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Rest: 30 seconds between each set

Description: Sit or lie down with the knee bent at the specified angle, heel pressed against the floor or a fixed support. Gently pull the heel towards you as if to bend the knee, without moving the foot, while contracting the muscles at the back of the thigh. Maintain this static contraction for 10 seconds.

Tips: Keep your back straight and avoid compensating with other muscles. Breathe normally during the contraction.

Progression: Gradually increase the duration of the contraction up to 15 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none, chair, bed
Starting position: Seated or lying down, knee bent at the specified angle
Clinical goal: Strengthen hamstring muscles to stabilize the knee
Also known as: contraction statique ischio-jambiers, renforcement ischio-jambiers genou fléchi, exercice isométrique ischio-jambiers

Precautions

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

acute knee pain
recent muscle injury

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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.