select to toggle flexibility/strength training
Continuously activate the inner backside of your thighs while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Continue to activate the inner backside of your thighs while remaining in position two. Stay active to protect yourself from overstretching and injury.
Target Area
Inner Back Thighs, Medial Hamstrings
Semimembranosus, gastrocnemius, soleus
Getting Into Position
Lie down on your back. Bring one thigh up toward your chest. Grab your heel on one leg with the hand from the same side of your body.
Flexibility Training
Eccentric Stretch
Begin in position one and activate the inner backside of your thighs by naturally resisting and generating tension while moving into position two.
Start with your leg bent, with your heel close to your glutes. Continuously kick your heel down toward your glutes as your hand overcomes this force to bring your leg up and out to the side to stretch your medial hamstrings.
Isometric Stretch
Continue to activate the inner backside of your thighs while remaining in position two.
Strength Training
Concentric Strength
Begin in position two and activate the inner backside of your thighs by contracting the target muscles as you move into position one.
Start with your leg elongated. Kick your heel down toward your glutes as you use your arm to slow down this movement to strength train your medial hamstring.
Isometric Strength
Continue to activate the inner backside of your thighs while remaining in position one.