1 - Lie on your back with one knee bent and your heel planted on the floor, keeping the other leg relaxed or extended.
2 - Position the working heel slightly away from your hips so your knee is bent to a comfortable angle.
3 - Brace your core gently and keep your hips level without lifting them off the floor unless instructed by a clinician.
4 - Dig your heel down and slightly back into the floor as if trying to pull it toward your hips, creating tension in the hamstring without visible movement.
5 - Hold the contraction for the prescribed duration while breathing steadily and avoiding cramping or sharp pain.
6 - Slowly relax the contraction, rest briefly, and repeat for the desired number of holds.
7 - Switch legs and perform the same sequence on the opposite side if training both sides.
