Prone Hamstring Tantrums

This is an instructional video to correctly demonstrate Prone Hamstring Tantrums. This is great for rehabilitation following a Hamstring muscle strain or an ACL injury, which here at Hawkes Physiotherapy we can assist you with.

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a good exercise to load your hamstrings ballistically
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lie down on your front and get your partner to hold a swiss ball firmly onto your lower back
  5. Now start to slowly alternate your heels up to the ball as to kick it.
  6. The ball will bounce the heel back off so control it and return to the start position
  7. Over time to progress the difficulty then increase the speed and add ankle weights
  8. The aim it to do this close to fatigue
  9. Repeat 3-5 sets of this with 3 mins rests between.
  10. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).