Hamstring Curl
May 5th, 2023 1:37 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellDumbbell hamstring curls target the hamstrings, the group of muscles located on the back of your thighs, and can be done using just a set of dumbbells.
Stretch to do prior to exercise:
- Seated Hamstring Stretch
- Wall Hamstring Stretch
Warmup to do prior to exercise:
- 5-10 minutes of light cardio such as walking, jogging, or cycling
- Bodyweight squats
- Leg swings
How to select the proper weight: Select a weight that allows you to complete 8-12 reps with good form.
Proper form:
- Lie face down on a bench with your legs hanging off the edge and hold a dumbbell between your feet.
- Flex your feet so that your toes point towards your shins.
- Contract your hamstrings to lift the weight towards your glutes, keeping your legs straight.
- Pause for a moment at the top, then slowly lower the weight back down to the starting position.
How to reduce the difficulty: To make the exercise easier, use a lighter weight or perform the exercise without any weight.
How to increase difficulty: To make the exercise more challenging, use a heavier weight or perform the exercise one leg at a time.
Number of reps:
- Beginner: 8-12 reps for 2-3 sets
- Intermediate: 12-15 reps for 3-4 sets
- Advanced: 15-20 reps for 4-5 sets
Estimated time for exercise: This exercise takes about 10-15 minutes to complete.
Body Group:
LegsMuscle Group(s):
Biceps, HamstringMuscles used:
Primary:
HamstringsSecondary:
GlutesTertiary:
Erector SpinaeDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.