Don't have a gym partner to hold your ankles down? We'll you're in luck. Head on over the lat pull down machine and give yourself a couple pounds of assistance!
Why do this exercise? #Hamstring #PREHAB!
The best evidence supporting decreased hamstring re-injury is the incorporation of eccentric hamstring exercises. Researchers have determined through isokinetic testing (via high-tech research laboratory equipment) that a strength imbalance ratio of greater than 20% between eccentric hamstring force production and concentric quadriceps force production resulted in a 4X increase in risk of hamstring injury compared to a normal strength profile ratio! THIS IS HUGE FOLKS.
Many authors suggest that the hamstrings must be strong enough to eccentrically control and offset the concentric action of the quadriceps during late terminal swing phase. You have two big groups of muscles (hamstrings and quadriceps) on opposite sides of the knee joint. When one muscle (quadriceps) fires and begins moving the knee into extension, what’s going to stop the knee from going into hyperextension? Muscle-wise, that would be your HAMSTRINGS. If your quadriceps are too strong—or hamstrings too weak, rather—when you forcefully move into extension, you won’t be able to control the motion, resulting in a hamstring strain.
Note: try to get as much knee extension as your can (lengthening the hamstring). I'm clearly not strong enough to do so in the video and should have added some more pounds of assistance!