select to toggle flexibility/strength training
Continuously activate the backside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the backside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Back Thighs, Central Hamstrings, Spine
Semitendinosus, piriformis, gluteus maximus, gastrocnemius
Getting Into Position
Lie down on your back. Bend one leg and straighten the other with a slight bend at your knee. Place both hands behind the thigh of your straightened leg.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the backside of your thighs by naturally resisting and generating tension while moving into position two.
Start in a seated position with your straightened leg close to the ground. Continuously contract your central hamstrings by extending your thigh down toward the ground while you pull your thigh toward your chest to stretch.
Isometric Stretch
Continue to activate the backside of your thighs while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the backside of your thighs by contracting the target muscles as you move into position one.
Start with your thigh near your chest. Contract your hamstrings by extending your thigh down toward the ground as your hands slow down this movement to provide strength training.
Isometric Strength
Continue to activate the backside of your thighs while remaining in position one.