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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.
Prioritize the hamstring muscles in your workout routine. Try working the hamstring muscle group at the beginning of your leg workout while this muscle group is fresh. Starting with hamstrings will provide an environment for maximal growth. Work hamstrings and quadriceps on different days.