Description
Knee flexion to strengthen the hamstrings through contraction and stretch.
01 · Setup
Set up the movement
- Keep your hips stable, trunk braced and back neutral.
- Align your knees with the movement axis.
- Keep your ankles active without compensating.
- Brace firmly to keep your body in a stable line.
02 · Execution
Perform the rep
- Bend your knees with control into contraction.
- Pause briefly at the end of the range.
- Return slowly into the full stretch.
Technique cue
Control the lowering phase to make use of the stretch.
Common mistakes- lifting the pelvis
- returning too quickly
- using a partial range
- tensing the lower back excessively
- losing trunk tension at the end of the set
Safety notes
Risks of poor execution
- An uncontrolled descent increases the risk of hamstring injury.