The hamstring is made up of three muscles that run down the back of the leg, from the just below the buttock to the calf. This muscle group is responsible for bending the leg at the knee and extending the leg behind you. Hamstring curls strengthen these muscles and can be done with a machine, with ankle weights or with no weights at all. Machine hamstring curls allow you to work both legs at the same time. With standing curls your work one leg, but you engage the muscles in the other leg for balance. Both types of curls will strengthen the hamstrings.
Prone Machine Curls
Step 1
Lie face down on the bench so that your knees line up with the pivot point. The bench has a hump and your hips should be right over the hump.
Step 2
Set the desired weight. The resistance should be light enough to do at least 10 repetitions, and heavy enough that the last two are the most difficult.
Step 3
Put your feet under the roller so that the pad rests on the back of your heel. Adjust the roller, if necessary. All machines are different; follow the adjustment instructions on that machine. If you are at a gym, consult with the gym's personnel.
Step 4
Hold on to the handle bars and engage your abdominal muscles. Inhale and press your heels against the roller pad. Exhale and bend your knees to lift the pad toward your buttocks in a controlled motion. Inhale as you release the weight, in a controlled motion, until the weight plates almost touch then lift the weight again. Repeat 10 to 12 times.
Step 5
Do at least two sets and rest for 30 seconds between sets.
Standing Hamstring Curls
Step 1
Wrap a 10-lb ankle weight around your right ankle. Alternatively, wrap the ankle strap to a cable machine around your ankle and set the resistance light enough to do at least 10 repetitions, and heavy enough that the last two reps are the most difficult.
Step 2
Stand next to a wall with your feet together. If using a cable machine, stand facing the machine.
Step 3
Hold on to the wall for support and shift your weight to your left foot. On a cable machine, hold on to the handle bar and shift your weight.
Step 4
Exhale as you bring your right heel to your right buttock in a controlled motion. Hold for one second, inhale and return your foot to the floor. Repeat 10 to 12 times and switch to the other leg.
Step 5
Do at least two sets and rest for 30 seconds between sets.
Tips and Warnings
- If the weight is too heavy, or light, on the first machine curl, adjust the weight before continuing your set.
- Stop immediately if you feel pain in your lower back.
Things You'll Need
- Leg curl machine
- Ankle weights
- Cable machine
References
- "Personal Trainer Manual"; American Council on Exercise;1996
- "Physiology of Sport and Exercise";Jack H. Wilmore, PhD. & David L. Costill, PhD.;1999
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