Leg Curl

Muscle action: concentric and eccentric hamstrings

Follow form cues used on land since the resistance is not from the aquatic environment.

In standing position, stand on one foot with knees slightly bent. Wall may be used for added support. "Circular" resistance bands work well for this exercise (Place band around exercising ankle and the opposite foot is standing on band).

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

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

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

Back Kick

Muscle action: concentric and eccentric hamstrings/ gluteus maximus

Exercise provides resistance for both hamstrings and gluteus maximus.

Start position: In standing position, stand on one foot with knees slightly bent. Wall may be used for balance. Majority of weight should be on support leg while maintaining good posture. Both feet standing on the resistance band with ends/ handles by hips.

Movement: Lift straight leg to the back and drag toe along floor so foot is behind body and maintaining good posture; return to start position (cue: wiping gum off shoes). Alternate legs or perform one leg at a time.

• Exhale when pushing back; inhale when returning to start position.