lower limb strength · beginner · bench

Seated Hamstring Heel Dig

hamstringspost-op activationangle-specific loading

0.0s / 9.9s

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Hamstrings

10%

Trans. Abdominis

10%

Calves

8%

Trans. Abdominis 10% — deep, not shown on the figure

Sets

3

Reps

6 holds each side

Hold

10 sec

Rest

20 sec between holds

Isometrics load a healing hamstring exactly at the angle you choose — 90° is the classic early graft-safe dose.