Hamstring Clenches For Knees Strengthening

In this article, you will learn how to do Hamstring Clenches, its benefits with tips, step-by-step instructions & VIDEO.

Hamstring clenches is a simple exercise to strengthen your hamstrings without moving your knees or put any stress or weight through it. A simple ideal exercise after an injury or surgery, or if you suffer from arthritis.

The Hamstrings are the muscles on the back of the thighs that help bend your knees.

Benefits Of Hamstring Clenches

(i) This exercise makes your hamstrings strong. Strong hamstrings will help take the load off the knees

(ii) Strong hamstrings absorb the shock when you walk, run, or workout, putting less stress on your knees.

How To Do Hamstring Clenches To Strengthen Knees

Start Position

Sit on a firm chair with your feet flat on the floor. Your hips and knees should be at the same level. Slide your heels back touching the legs of the chair.


Press your heels firmly backwards, against the legs of the chair leg, until you feel the hamstrings on the back of your thighs tightening.

Hold for 3-5 seconds and then release. Press again, hold and then relax.

Do not move your feet while doing this exercise.

You can do this exercise 10 to 20 times, twice per day.

Watch this video to learn how to do Hamstring Clenches for knee strengthening:

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