Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Isometric: co-contraction; hamstrings & quadriceps



A simple co-contraction exercise for quadriceps and hamstrings. A good strengthening exercise for the early stages of rehabilitation, when more movement is not indicated


  • start in crook-lying (laying on back, knees bent, feet resting on the floor) without moving, tighten both the quadriceps and hamstring muscles by pressing the heels into the floor
  • hold up to 6 seconds, repeat as instructed
  • NOTE: to bias the hamstrings, the line of force from the heels should be slightly back towards the body, and to bias the quadriceps it should be slightly away from the body

Tags: isometric, isometrics, hamstrings, quads, quadriceps, vastus lateralus, intermedius, medialis, rectus femoris, biceps femoris, semi-membranosus, tendinosus