(Ex. resistance bands, therapy bands, etc.)

Hamstring Curl

Muscle action: concentric and eccentric hamstrings

In standing position, stand on one foot with knees slightly bent. Wall or chair may be used to help balance. "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.

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

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

Back Kick

Muscle action: concentric and eccentric hamstrings / gluteus maximus

Start position: In standing position, feet on the long resistance band with ends/ handles by hips. Wall may be used for added support. Majority of weight should be on support leg while maintaining good posture.

Movement: Keep hips forward, drag toe along floor so foot is behind body; return to start position (cue: wiping gum off shoes). Alternate legs or perform one leg at a time. (Exercise provides resistance for both hamstrings and gluteus maximus.)

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