Tutorial: How to perform the Hamstring Curl

Hamstring curl is an exercise designed to help you reinforce your hamstrings while allowing to control your hip mobility better and to stabilize your back.

By performing this exercise, you will reinforce the posterior fascial compartment of the thighs. Not only that, but you will also get better control of your pelvis and back, a fundamental structure to our daily locomotion. Your lower body, as you know, is the basis of your movement. This way, this area of your body should be reinforced not only with muscular work but also with increasing coordination.

Nowadays it is necessary to reinforce your posterior muscles as we spend most of our day seated. The seated position creates muscular imbalances and reduces your muscles mass, strength and elasticity. It also increases the tension in your lower back.

By adding suspension to the hamstring curl exercise, you will improve the stabilization of your knees, hip and back and improve muscular coordination, for a better movement.

WHAT

Hamstring curl is a functional exercise.
It reinforces the muscles of the posterior thigh.
Promotes stabilization of knee, pelvis and spine joints.
Activates the core.

HOW

Hang the bar in the penultimate level above the floor. Lie on the floor. The bar should be slightly below your knee.
Place your feet over the bar at hip distance.
Your hips should be lifted and your weight should be concentrated on your scapulas.
Activate your glutes and abs muscles in order to maintain balance. Stretching your arms to help you guaranteeing that.
Push your legs forward, almost fully stretching your knees.
Push the bar back to you again.