STATIC HAMSTRING CONTRACTION Begin this hamstring strengthening exercise in sitting with your knee bent to about 45 degrees. Press your heel into the floor tightening the back of your thigh (hamstrings). Hold for 5 seconds and repeat 10 times as hard as possible pain free.
HIP EXTENSION
Begin this hamstring strengthening exercise standing at a bench or chair for balance. Keeping your back and knee straight, slowly take your leg backwards tightening the back of your thigh (hamstrings). Then slowly return the leg back to the starting position. Perform 3 sets of 10 repetitions as far as possible provided it is pain-free.
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