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Knee · Strengthening

Isometric Hamstring Strengthening with Elastic Band

Isometric hamstring strengthening with elastic band, 3 sets, hold for 10 seconds, 5 repetitions per leg

Illustration of the Isometric Hamstring Strengthening with Elastic Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per leg

Description: Attach an elastic band around your ankle and to a fixed point in front of you. Slowly bend the knee against the resistance of the elastic without moving the thigh, then hold the isometric contraction for 10 seconds. Gently release and repeat.

Tips: Keep your back straight and the thigh immobile to effectively target the hamstrings. Control the movement to avoid jerks.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Standing, elastic band attached to the ankle and fixed point in front
Clinical goal
Strengthen the hamstring muscles to stabilize the knee
Also known as
Hamstring strengthening with elastic band, Isometric hamstring contraction, Knee exercise with elastic band

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.