Knee · Strengthening

Isometric Hamstring Strengthening in Prone Position

Isometric hamstring strengthening in prone position, 3 sets, 10 contractions of 5 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Contractions: 10

Duration of each contraction: 5 seconds

Rest: 30 seconds between each set

Description: Lie on your stomach with legs extended. Contract the muscles at the back of the thigh by maintaining the contraction without moving the leg for 5 seconds, then gently relax.

Tips: Keep the pelvis well grounded on the floor and avoid arching the back. Breathe normally during the exercise.

Progression: Gradually increase the duration of contractions up to 10 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Beginner
Equipment: none
Starting position: Prone position, legs extended
Clinical goal: Strengthen hamstring muscles to stabilize the knee
Also known as: Isometric strengthening of posterior thigh muscles, Prone isometric hamstring contraction, Knee prone 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.