Knee Flexion
Strengthen your hamstrings with Knee Flexion! Perfect for building lower body strength and improving flexibility.
The Knee Flexion mainly works the hamstrings, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
Knee Flexion Muscles Worked
Primary
Hamstrings
Secondary
Upper Calf (gastrocnemius)
Knee Flexion Variations and Alternatives
How to do the Knee Flexion
Stand up straight with your feet shoulder-width apart. This can be the beginning position if doing the exercise as a bodyweight movement or standing leg curl with resistance.
Flex one knee and lift your heel towards your glutes, focusing on contracting the hamstring muscles. The images show the flexion of the knee with the highlighted muscles in the hamstring group.
Keep your upper body straight and avoid leaning forward.
Lift the heel as close to the glutes as you can comfortably go without straining.
Lower the leg back down slowly to the starting position.
Perform all the repetitions on one leg before switching to the other leg.
If adding resistance, ensure it is appropriate for your fitness level and attach it securely to your ankle (ankle weights or resistance bands).
Remember to warm up before starting your workout and cool down afterward. Always consult with a fitness professional if you are new to exercise or have any concerns about your ability to perform an exercise safely.
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Knee Flexion FAQs
What muscles does the Knee Flexion work?
The Knee Flexion mainly works the hamstrings, with help from the calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Knee Flexion?
None. The Knee Flexion is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Flexion go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Flexion variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Flexion, Bodyweight Standing Isometric Hamstring Curl, Knee Articulation Extension and Knee Extension.
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