Curls of the hamstrings can be performed with or without the use of gym equipment. There are a few versions that entail standing, sitting on a chair, or lying on the floor with your face laid down.
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0The hamstring curl is a bodyweight exercise that is used to tone your hamstring muscles. It is performed while standing. A workout like this is perfect for enhancing both your balance and your leg strength.
Standing hamstring curls can be performed by:
Your feet should be hip-width apart as you stand now. In order to maintain your equilibrium, place your hands on your waist or on a chair. Your weight should be transferred to your left leg.
As you slowly bend your right knee, bring your heel closer to your buttocks on the right side. Ensure that your thighs are parallel.
Lower your foot in a measured manner.
Do between 12 and 15 repetitions.
Move on to the opposite leg and repeat. -
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Wrapping a resistance band around your lower legs is the workout that you will be performing. When you move your heels against opposition, your hamstrings will have to work extra hard to make the movement happen.
To perform a hamstring curl while seated:
Attach the ends of a resistance band to a solid item, such as a piece of furniture or an exercise equipment, and then tie the band to the object. Place yourself in front of the band. You should keep your feet together when you have the loop wrapped around one of your heels.
After you have reached the point where you are unable to go any further, bend your knee and bring your heel back.
To get back to the beginning position, you should extend your knee.
Do between 12 and 15 repetitions. Perform the same motion on the other leg. -
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In the same way that the sitting hamstring curl offers resistance to your lower legs, the prone version does the same thing. Whenever you bend your knees, this causes your hamstrings to become active.
To perform a hamstring curl while prone:
Attach the ends of a resistance band to a solid object in order to secure them. Arrange your feet so that they are hip-width apart and lie down on your stomach. In order to flex your ankle, place the band around one of your heels.
Holding your thighs and hips on the mat, bend your knee and draw your heel toward your butt. Do this while maintaining your knee bent.
Stop pulling when you are unable to go any further. Return to the spot you started from.
Do between 12 and 15 repetitions.
As your strength increases, you might want to experiment with utilizing resistance bands that are heavier.
As an alternative, you can perform the hamstring curl while lying on your back without using a resistance band. -
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A stability ball is used to lift your hips and legs off the ground in order to do the hamstring curl with a ball exercise. By bending your knees, you will activate your hamstrings, which will allow you to roll the ball closer to your body.
In order to perform this particular style of hamstring curl:
Be in a supine position. The stability ball should be placed on your calves and heels. Flex your ankles and position your feet so that they are hip-width apart. Put your palms down and place your arms on the ground.
You should raise your hips until your body is in a straight position. Try to engage your glutes.
Raise your hips slow and steady while bending your knees. You should bring the ball closer to your body by pulling your heels toward your buttocks. Continue doing this until the soles of your feet make contact with the ball.
Knees should be extended, and your hips and back should be brought down to the floor.
Do between 12 and 15 repetitions.
Keeping one leg up or crossing your arms over your chest is an additional exercise that you can do. -
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To increase the amount of resistance between your feet, this workout makes use of a dumbbell. Your hamstrings will be put to the test as you lift your lower legs because of the additional weight.
You should begin with a light dumbbell. As your strength increases, you will be able to use a bigger weight.
In order to perform this particular style of hamstring curl:
While lying on your stomach, fold your arms in front of you and fold them in half. In the space between your feet, position a light dumbbell.
You should bend your knees and bring your heels closer to your buttocks.
Return to the spot you started from.
Do between 12 and 15 repetitions.
Weights that are worn on the ankles can also be used in place of dumbbells.
