1Nordic Hamstrings
- Using a mat or comfortable flooring underneath the knees come into a kneeling position.
- Place the top 1/3rd of the foot underneath a cabinet as shown here or a heavy dumbbell.
- In an upright posture with the arms crossed over the chest tuck the pelvis ‘under’ so the gluteal muscles are active.
- Maintaining a straight line from the head to the tailbone, lower the trunk towards the ground to the point where you cannot maintain the position anymore.
- At this point, use the arms to catch yourself.
- Bend the knees so the buttocks is on the heels and return to the starting position.
2Bridge [Hamstring Focus]
- Lie on your back with your knees bent at approximately 30° and your feet flat on the ground, hip-width apart.
- Rest your arms at your sides with palms facing down for stability.
- Engage your core and gently press your lower back into the ground.
- Push through your heels, lifting your hips off the ground until your body forms a straight line from your shoulders to your knees.
- Hold the top position briefly, ensuring your hamstrings are activated.
- Slowly lower your hips back to the ground with control.
- Repeat for the prescribed number of repetitions.
Single leg or staggered stance
3Hamstring Curl [Prone]
- Tie your prescribed exercise band in a loop and place over ankles.
- Lie on your stomach.
- Bend the knee of your affected side and gently bring your heel up towards your bottom.
- Slowly lower the heel back down being careful to control the recoil of the exercise band.