This eccentric (lengthening under resistance) exercise is great for strengthening the hamstrings after a muscle tear or tendon problem. It’s also good for prehab.
1/ Lie on your back with a resistance band secured to a support behind you. Put the ankle of your ‘bad’ leg in the loop of the band and let it slowly pull your leg up.
2/ Cross the free leg over the ankle in the band and use it to help you slowly lower the banded leg to the ground.
3/ Allow the band to pull the leg back up for the next repetition.
4/ Maintain a resistance that allows you to do 3 x 20 repetitions. For rehab, perform daily. For prehab, twice a week is enough.