Hamstring Catches

Single leg catch exercises for hamstrings. This starts to strengthen the hamstrings eccentrically or as they lengthen.


  • To strengthen the hamstring muscles.


  • In a prone position the athlete lifts both legs to a 90 degree angle.
  • Ensuring that the leg and the foot are not turned outwards the athlete drops the leg attempting to stop or 'catch' the lower leg reaching full extension by a hamstring contraction.
  • Alternate the legs.

Muscles worked:


  • The athlete can increase the difficulty of this exercise either by adding ankle weights or speeding up the rate of the leg catch.