Knee - Flexion

Instructions

1
Stand upright with feet hip-width apart, arms at sides or hands on hips, torso erect, and core engaged. Weight distributed evenly across both feet.
2
Prepare by standing on one leg while maintaining balance and stability. Keep the non-working leg slightly bent at the knee, ready to curl upward. Maintain neutral spine position.
3
Lower the working leg by extending the knee and hip, allowing the leg to straighten and lengthen. This eccentric phase emphasizes hamstring stretch and control as the leg returns to starting position.
4
Drive the heel upward by flexing the knee and hip, curling the foot toward the buttocks. Perform a controlled leg curl motion, squeezing the hamstrings at the top of the movement before returning to neutral standing position.
PRIMARY MUSCLESHamstrings
SECONDARY MUSCLESGastrocnemius, Gluteus Maximus, Erector Spinae
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Knee - Flexion is an incredibly effective Stretching movement designed to fully engage the Hamstrings. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Thighs development.

Benefits

  • Reduces the likelihood of Thighs injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Hamstrings and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

To maximize the Knee - Flexion, actively squeeze the Hamstrings at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Hamstrings. However, the movement also recruits Gastrocnemius, Gluteus Maximus, Erector Spinae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Knee - Flexion
  • Cable Knee - Flexion
  • Banded Knee - Flexion

Frequently Asked Questions