(Ex. Aquafin, various drag ankle cuffs, etc.)

Standing Hamstring Curl

Muscle action: concentric hamstrings and concentric quadriceps

This exercise provides resistance for both the hamstrings and quadriceps.

Start position: Stand using support if necessary. Majority of weight should be on support leg while maintaining good posture.

Movement: Bend knee and pull heel of non-support leg towards rear end while keeping knees close together (hamstrings); return to start position (quadriceps). (Cue: "butt kicks')

• Exhale when lifting or pulling with heel; inhale when lowering to start position.

Modification: Above exercise can be sitting on a noodle. Keep thighs parallel to bottom of pool. If in shallow enough water, work hamstrings by "walking" with heels (cue: "walk the chair across the floor"). If suspended, thighs with legs extended, should be parallel to pool bottom, bend at knee and pull one or both feet towards rear end while maintaining good alignment; return to start position.