HAMSTRING FLUTTER KICK

This is a sport specific exercise for the knee flexors to prepare for returning back to sport. Start by lying down on your back with your heels elevated on a bench. Raise the pelvis off of the ground into a decline hamstring bridge position. Raise one heel off of the bench. From here, quickly alternate feet positions by raising one leg as you drop the other one to be used for support.

Muscles involved:

• Hamstrings

  • Biceps femoris

  • Semitendinosus

  • Semimembranosus

Related conditions:

• Hamstring strain (late stage recovery)

• Hamstring tendinitis (late stage recovery)

• PCL sprain (late stage recovery)

Exercise videos