Prone Knee Flexion

This exercise is Prone Knee Flexion and its aim is to strengthen the muscles on the back of your thigh, the hamstrings.

Start by laying on your belly on the ground, with your legs straight. Simply bend your knee so that your foot moves towards your bum, at the end of your range of movement, slowly return the foot back to the start position making sure your foot is slowly lowered down rather than just dropped. You should feel this exercise working the muscle on the back of your thigh. Follow your rehab programme for suggested number of reps and sets to complete.

To reduce the pressure on your lower back with this exercise, make sure you keep your chest down towards the floor instead of propped up on your elbows.

If you find this exercise too hard, you can reduce the range of movement by putting a towel or pillow underneath the foot which is moving. If you find this exercise too easy you can make it harder by adding some ankle weights to the leg which is moving. Or you could progress onto either a double or single hip bridge which you may find more challenging, we have videos for both of these exercises on our channel.