Legs
Hamstring Chokes
A high-tension bodyweight isolation exercise designed to strengthen the posterior chain through isometric contraction.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your legs extended and arms by your sides.
Bend one knee slightly and press the heel of that foot firmly into the ground.
Contract your hamstrings by trying to pull your heel toward your glutes without actually moving the foot.
Maintain maximum tension throughout the back of the leg for the duration of the set.
Relax the tension slowly before switching to the opposite leg or repeating with both legs simultaneously.
Focus on driving the force vertically into the floor to maximize muscle fiber recruitment.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the hips off the floor, which shifts the load to the lower back.
- Pointing the toes excessively rather than keeping the foot neutral or flexed.
- Using jerky, pulsing movements instead of a steady, sustained isometric hold.
- Holding your breath during the high-tension phase of the contraction.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.