Hamstring Curls
These reduce knee stiffness. Hold the back of a chair for balance and slowly bend each leg behind you, reaching your heel toward your butt. Keep your thighs and knees aligned. Progress by eliminating the need for support or incorporating ankle weights/resistance bands for added challenge.
Targeted Muscle Groups: This exercise primarily targets the hamstring muscles located at the back of the thigh. It helps in improving hamstring strength and flexibility while supporting knee joint stability.
Regularly incorporating these exercises into your routine with gradual progression can significantly contribute to maintaining and enhancing knee strength, supporting joint stability, and promoting healthy knees. Always listen to your body and adjust to ensure safe and effective workouts. [5]
References:
[1] https://www.tandfonline.com/doi/abs/10.1080/10671188.1971.10615089
[2] https://europepmc.org/article/med/2733579
[3] https://journals.lww.com/nsca-scj/Citation/1999/02000/Lower_Body_Resistance_Training__Increasing.17.aspx
[4] https://eprints.qut.edu.au/112291/31/112291.pdf
[5] https://journals.lww.com/ajpmr/Fulltext/2014/04000/Effectiveness_of_Hamstring_Knee_Rehabilitation.6.aspx
