Supine Hamstring Isometric Hold
Learn how to do a supine hamstring isometric hold to build hamstring strength and knee control, with setup, dosage, key cues, and progression guidance.
How to Do the Exercise
Setup
Lie on your back with the working knee slightly bent and the heel resting on the surface.
How to perform it
Press the heel into the surface and gently pull it toward your body as if bending the knee, without allowing the foot to slide. Hold the contraction, breathe normally, then relax.
Dosage
2 sets, 10 repetitions with 5-second hold, Rest 30 seconds
What to Focus On
Key cues
- Dig the heel gently into the surface
- Keep the pelvis down and relaxed
- Breathe normally during the hold
Why use it
Restores hamstring activation and knee-flexion control with minimal joint movement.
When to use it
Useful when low-load hamstring activation is appropriate but active knee-flexion exercise is not yet well tolerated.
Common mistakes
- Lifting the hips into a bridge
- Contracting so hard that the hamstring cramps
- Holding your breath
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- You can maintain a smooth contraction for the full hold
- The pelvis stays relaxed and still
- Symptoms settle appropriately after the exercise
Scale back if
- The hamstring cramps repeatedly
- Pain increases and remains elevated afterward
- The pelvis lifts or the foot slides during the hold
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
One quick question
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