Heel Dig Bridging

Sit with your affected leg bent at your knee and your good leg straight on the floor.

Place your hands palm down on the floor behind you to maximize support.

Dig your heel into the ground to activate your hamstrings (the muscles on the back of your thigh) on the bent leg.

Hold for a count of 6 seconds, and then relax.

Return to the starting position with your leg bent at your knee.

Aim for at least 8 to 12 reps.

Switch sides and repeat steps 1 through 5 on the other leg.