Standing Knee Flexion

Purpose. Strengthens the hamstrings in standing while a support keeps balance demands low. Hamstring strength contributes to walking, to controlling the leg during gait and to stability when changing direction.

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How it fits the system. One of the Otago Exercise Programme strengthening exercises, progressed with ankle cuff weights in the same way as the knee extensor exercise.

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Primary muscles

Hamstrings

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Secondary muscles

Gastrocnemius, Gluteus Maximus

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Movement pattern

Knee Flexion

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Equipment

Chair, Ankle Weights

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Difficulty

Beginner

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Technical detail

The support is for balance, not for weight bearing. Holding lightly with the fingertips rather than gripping hard keeps the balance challenge appropriate while still being safe.

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The thigh should stay roughly vertical while the knee bends. Letting the thigh swing backward turns the movement into a hip extension and reduces the work done by the hamstrings.

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As with the other Otago strength exercises, progression comes from small increases in ankle cuff weight once the prescribed repetitions are comfortable.

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1. Stand tall behind a firm chair or next to a stable surface, holding on lightly.
2. Keep the feet hip width apart and the trunk upright.
3. Slowly bend one knee, bringing the heel up toward the buttock while keeping the thighs level.
4. Pause briefly at the top of the movement.
5. Lower the foot back to the floor under control and repeat, then change legs.

• “Heel toward the buttock”
• “Keep the thighs together”
• “Hold lightly, do not grip”
• “Slow and controlled”
• “Stand tall”

• Letting the thigh swing backward so the hip extends instead of the knee bending.
• Leaning heavily on the support, which removes the standing balance component.
• Rushing the movement so momentum does the work.
• Arching the lower back to help lift the heel.