Goal: To strengthen the muscles in the back of the leg called the hamstrings.   

Benefits: By strengthening your hamstrings, it can offset the muscle imbalances caused by strong thighs or quadriceps.  It may reduce the cramping that often occurs when trying to use the hamstrings.   This could even benefit individuals with certain types of knee pain.


To do: Sit at the edge of your bed or chair.  Start with one leg at a time by reaching the right leg out so your heel is rested on the floor.  Then you drag your heel back towards you.  The more you dig your heel into the floor, the more you will feel the muscles working.  Start off easy then add more pressure.  Do this every other day at 2 sets of 8-10 repetitions per leg.  If you experience cramping, cut back on the number of times you do it along with how much pressure you apply to the floor with your heel.  Do not do if this exercise hurts your knee!

This information is not intended to take the place of any advice given to you by your healthcare professional(s). If you experience chronic lower back pain or other physical pain, please consult with you physician or medical professional.  There may be other underlying issues that should be evaluated prior to exercise.

Kaleb Roudabush
Wellness Coordinator