Static hamsting exercises

Static or isometric hamstring exercises can be used in the early stages of rehabilitation for a knee injury or a hamstring strain to help prevent muscle wasting.

Aim:

  • The aim of this exercise is to start strengthening the hamstrings and prevent wasting.

Technique:

  • The athlete lieson their front with the knee slightly bent.
  • The therapist grasps around the back of the ankle.
  • The athlete tries to bend their knee against the therapists resistance.
  • Start with a gentle contraction and gradually increase force as pain allows.
  • The knee should not move.

Alternative:

  • If a therapist or friend is not available, this can be achieved in a seated position.
  • Sitting on a chair with the knee bent, push the heel back against a chair or table leg or wall.

Muscles worked: