This exercise is static hamstrings and its aim is to improve the strength of the muscles on the back of your thighs.

You can perform this exercise whilst sitting on a chair or your sofa.
Bend the knee on the leg you intend to work to roughly 45 degrees. You then want to put your heel onto ground, and then attempt to bend your knee further, but instead simply dig your heel into the ground so no movement is generated but your hamstrings are activated. You may find it more practical to do this exercise where you physically pull against a solid object so your heel doesn’t slide when activating the hamstring.

Follow your rehab programme for the suggested duration and sets to perform. You should feel this exercise working the muscles on the back of your thigh.

There should be no pain during this movement but depending on your fitness level you may find it quite tiring, and it is not uncommon to cramp initially as you understand what intensity is appropriate for you.

To make this exercise easier try moving your knee to roughly a 90 degree bend, or simply reducing the duration or intensity you perform the movement, along with extending the rest you have between sets.

If you found it too easy, extending the knee out further may make it a little harder, alternatively you could progress onto a double leg hip bridge, there is a video of this exercise on our channel.