Section 3 - Exercise Videos

Exercise #2 - Hip Extensors, Knee Flexors

Exercise #2 - Workout Summary

The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left. The final holding position for the left leg is shown in Figure 2a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right leg as shown in Figure 2b below.

kf 2a

Figure 2a. Final hold position with the left leg.

kf 2b

Figure 2b. Final hold position with the right leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #2
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
  1. The key to this exercise is to keep the ankle that is off the ground, (left ankle in the example above) dorsi-flexed. This means your foot and toes are flexing up and back towards your shin. This helps prevent too much knee flexion (as in performing a leg curl) and forces the hamstring muscles to function more as hip extensors rather than knee flexors.
  2. Use a watch or a clock with  a clearly visible second hand so that you can accurately time your exercises.
Previous: Exercise #1
Next: Exercise #3