Exercise 4: Knee Flexion
This exercise strengthens the muscles in the back of the thigh, or the hamstrings. Do this workout with the knee extension to strengthen the quadriceps and hamstring muscles that work together.
Materials: Sturdy chair or counter, ankle weights.
1. Put on your ankle weight.
2. Stand behind a sturdy chair, resting your hands on the back of the chair to help you balance. Facing forward, keep your head in line with your spine. Place your feet shoulder-width apart, keep the pelvis level and knees slightly bent.
3. In a 1-2-Up count, bend your left leg to bring your heel up towards your buttocks as high as you can or until your calf is parallel to the floor.
4. Pause for 1 second. In a 1-2-3-Down count, lower your left heel to the ground.
5. Complete 10 repetitions of this exercise for each foot, this is one set. Rest for 30 seconds, then complete the second set.
6. Keep the knee of the supporting leg slightly bent and pelvis level. Do not arch your back during this exercise. Do not let the knee of the working leg come forward of the hip. As you raise your leg, relax your calf. Point the toes of the working leg toward the ground.
Try these progressions for this exercise:
Progression 1: Start with 1 pound in each ankle weight for women and 3 pounds in each ankle weight for men. Increase the weight by 1 to 2 pounds with each workout until you are at an intensity level of 4.
Progression 2: Increase the weight by 1- to 2-pounds per workout as you become stronger in order to maintain the intensity of 4.