Chair Hamstring Curls

What it is

Slide or lift one foot back under the chair, bending the knee more, then return it. Works the back of the thigh.

How to do it

1. Sit near the front half of the chair.
2. Start with one foot forward and the knee only slightly bent.
3. Draw the heel back under the chair as far as comfortable.
4. Return it forward. Repeat, then switch legs.

Key tip: Keep the movement slow and smooth, especially on the way back.

Who should skip it, and why

• Your knee is hot, swollen or was recently injured. A flared joint needs rest and a check-up first. Moving through it can make it worse.
• Your knee does not bend much, for example after a knee replacement that is still healing. Forcing extra bend can strain the joint. Only go as far as feels easy.

Easier and harder versions

Easier

Slide the foot along the floor rather than lifting it.

Harder

Press your heel into the floor as you draw it back, as if dragging something heavy.

How much

In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.