Knee · Strengthening

Isometric Hamstring Strengthening at 90°

Isometric hamstring strengthening at 90°, 3 sets, hold 10 seconds, rest 30 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 flexed at 90 degrees, heel pressed against the ground or a fixed support. Gently pull the heel towards you as if to flex the knee, but without moving, maintaining the isometric contraction of the hamstrings.

Tips: Keep your back straight and avoid moving the foot to properly target the muscles. Breathe normally during the contraction.

Progression: Gradually increase the contraction duration from 10 to 15 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none, chair
Starting position: Seated or lying down with knee flexed at 90 degrees
Clinical goal: Strengthen the hamstring muscles around the knee
Also known as: Static hamstring strengthening, Isometric hamstring contraction, Knee 90° isometric exercise

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.