Isometrics are exercises where you hold a muscle in a contracted state. They are great for tendonitis injuries as they help relieve pain and strengthen the muscle/tendon without putting too much stress on it. The Kick Stand RDL is effective because it builds resiliency in the upper hamstring tendon and adds length to the muscle with some tension.

Hold for 20 seconds and repeat 3-5x every day. Try to avoid pain that exceeds 3/10. If it’s too uncomfortable either don’t go down as far, reduce the weight or hold for less time.