Knee Exercises

Hamstring Curls

Hamstring curls bend the knee against gravity or a band. The hamstrings protect the ACL, control the knee when landing and share work with the glutes, so they feature in most knee rehab programmes.

Call +91-9999973681 WhatsApp

What it does

Strong hamstrings resist forward movement of the shin bone and support the knee during sport and daily movement.

It is a regular part of rehab plans for ACL tear, PCL injury and meniscal injury, and it features in our knee pain physiotherapy programmes.

How to do it

Standing: hold a chair back. Bend one knee to bring the heel towards your buttock, keeping the thighs level.
Lying face down: bend the knee to bring the heel up, then lower slowly.
Band: lie face down with a band around the ankle anchored low in front, and curl against it.
Lower slowly each time.

How much

10 to 15 repetitions each leg, 2 to 3 sets, once a day.

Common mistakes

Moving the thigh forward instead of bending the knee.
Arching the back when lying.

Stop and check with us if

After ACL reconstruction with a hamstring graft, follow your surgeon's timeline for resisted curls.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Why wait after a hamstring graft?

The donor site needs time to heal before it is loaded.

My hamstring cramps. Is that normal?

Common early on. Reduce effort and range, and build up gradually.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.