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Purpose: Strengthen the hamstrings muscles without having to move the knee. Starting Position: Sit in a chair with your heel against the leg of the chair and your feet firmly on the floor. Action: Press your heel firmly backwards into the chair leg feeling the back of your thigh tightening/clenching.
Hold this position for 10 to 15 minutes, stretching your hamstrings; this elongates your muscle from the belly through the knee end, so you can perform strengthening exercises through a greater range of motion.