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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.
If your hamstrings are weak train them first and train them often. That means you should start two leg days per week with direct hamstring work before you do any type of double or single leg squatting. Bomb the hamstrings then move on to more quad dominant exercises.