ASCCP Guidelines; Clinical Practice Questions (Members Only) Committee Opinions; Other Guidelines; Colposcopy Standards Recommendations; Patient Resources
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.
1 Repeat this exercise several times, then switch to the other side. 2  Strengthen your hamstrings with step-ups. 3  Stand in front of a raised surface and practice stepping up with one foot, then the other. 4  Repeat on both sides. Take a big step forward with your left foot, and lower your body toward the floor until your left leg is bent at a right angle. 2  Your back knee will lower until it is nearly touching the floor. 3  Repeat this exercise several times, then switch to the other side. 4  Strengthen your hamstrings with step-ups.