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Knee · Strengthening

Unilateral Eccentric Hamstring Strengthening

Unilateral eccentric hamstring strengthening, 3 sets, 8 repetitions per leg, slow controlled movement

Illustration of the Unilateral Eccentric Hamstring Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Description: Stand on one leg, slowly bend the supporting knee while controlling the descent, then return to the initial position using the other leg for assistance. Perform the movement slowly to maximize the eccentric work of the hamstrings.

Tips: Keep the trunk upright and stable, avoid tilting the pelvis. Control the descent well to effectively engage the muscles.

Progression: Gradually increase the duration of the eccentric phase by slowing the movement further or add light resistance when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg
Clinical goal
Strengthen hamstring muscles to stabilize the knee
Also known as
Unilateral hamstring strengthening, Eccentric hamstring standing, Hamstring knee strengthening

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.