Description
Knee flexion to strengthen the hamstrings by contracting and stretching.
01 · Setup
Set up the movement
- Stable hips, core braced, neutral back.
- Knees aligned with the axis of movement.
- Active ankles, without compensation.
- Brace your core to maintain a stable body line.
02 · Execution
Perform the rep
- Bend your knees in a controlled manner until the contraction occurs.
- Maintain a brief pause at the end of the stroke.
- Slowly return to full stretch.
Technique cue
Controls the downswing to exploit the stretch.
Common mistakes- pelvis that rises
- return too fast
- partial range of motion
- lumbar tension
- lose the core engagement at the end of the sets
Safety notes
Risks of poor execution
- Uncontrolled descent increases the risk of injury to the ischios.