Standing Hamstring Curl

Muscle Groups Involved

Hamstrings - Primary

Highlights

Start by bracing your core.
Do not lean forwards.
Bend your knee as far as it will go pain free until you run into resistance.
Pause at the top briefly before lowering under control.
Keep your thighs parallel throughout the entire exercise.

Description

The Standing Hamstring Curl is a deceptively challenging exercise for most people. It focuses on the hamstring muscles in the back of your thigh. It can be scaled up by using ankle weights. To perf

The Standing Hamstring Curl is a deceptively challenging exercise for most people. It focuses on the hamstring muscles in the back of your thigh. It can be scaled up by using ankle weights. To perform the Standing Hamstring Curl start by standing up next to a wall or other surface to maintain your balance. Flex your toes up towards your shin. Make sure that both thighs are parallel to one another throughout the movement. Curl your leg by bending your knee and flexing your hamstring to bring your heel towards your glutes. Pause briefly at the top and then return to the starting position under control.

Common Mistakes

Raising your knee past your standing leg thigh makes the exercise too easy

Raising your knee past your standing leg thigh makes the exercise too easy to be effective. Maintain a parallel leg position throughout the entire exercise. Also maintain a braced, neutral spine position to increase the effectiveness of this exercise.

Pro Tips

Dorsiflexion (bring your toes towards your shin) can help you feel a better

Dorsiflexion (bring your toes towards your shin) can help you feel a better contraction in the hamstrings.

Purpose

Most people lack sufficient hamstring development. A history of playing spo

Most people lack sufficient hamstring development. A history of playing sports can also increase this imbalance if it is not accounted for. Building the hamstrings will balance out your physique by eliminating chicken legs while improving knee, hip and low back health.

Form

Your knee should be maximally flexed at the top of the rep. Keep your thigh

Your knee should be maximally flexed at the top of the rep. Keep your thighs in line throughout the movement.