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Knee · Strengthening

Isometric Hamstring Strengthening in Prone Position with Resistance Band

Isometric hamstring strengthening in prone position with resistance band, knee bent at 30°, 3 sets, hold 10 seconds, rest 30 seconds

Illustration of the Isometric Hamstring Strengthening in Prone Position with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Rest: 30 seconds between each set

Equipment: resistance band

Description: Lie on your stomach with your knee bent at 30 degrees and a resistance band attached around your ankle. Gently pull your heel towards your buttocks by contracting the muscles at the back of your thigh without moving the knee, then hold the contraction for 10 seconds.

Tips: Keep your pelvis stable and avoid any visible movement of the knee. Breathe normally during the exercise to prevent unnecessary tension.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
élastique de résistance
Starting position
Décubitus ventral, genou fléchi à 30 degrés
Clinical goal
Renforcer les muscles ischio-jambiers sans mouvement articulaire
Also known as
Renforcement isométrique ischio-jambiers, Contraction statique ischio-jambiers, Exercice ischio-jambiers couché avec élastique

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.