Exercise Library
Hamstring Curl






AKA Leg curl
 
Hamstring curls allow direct work of the muscles of the hamstrings group that flex the knee and can help with general knee stability and health.
 
 
Execution
 
Ideally hamstring curls are performed on a leg curl machine/bench, which allows a complete range of motion and more secure, adjustable and consistent method of loading, but it can also be done, as shown in the video, with a band if needed. Performing them with one leg at a time is ideal to prevent any compensation that limits the work of the weaker leg and preserves the disparity side to side. Keeping the hips pressed flat on the bench or floor by tightening the glutes and abs, bend the knee as completely as possible. Allow it to straighten again under control to full extension.
 
 
Purpose
 
Hamstring curls can be a helpful exercise to balance tension around the knee for stability and general joint health, or to address a specific weakness of the hamstrings.
 
 
Programming
 
Generally a few sets of 6-15 reps is a reasonable protocol. The exercise should be performed at the end of a workout along with other accessory work.
 
 
Variations
 
Variations for the hamstring curl include using slow eccentrics or pauses in flexion.




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