How to Do Hamstring Curl Tubing Exercises

Hamstring curl tubing exercises contract the back of the thigh against the resistance of a thick rubber band. Hamstring curls strengthen the bicep femoris, or back of the upper thigh. Building this area takes pressure off the knee and prevents deterioration of the cartilage behind the knee cap.

Difficulty: Moderately Easy

Instructions

1. Loop the tubing around one ankle and tighten the loop. Hold the end of the tubing with the hand opposite the looped ankle. Step on the tubing with the other foot to create resistance. Make sure your feet are approximately shoulder-width apart for good balance.

2. Lift the heel of the looped foot toward the buttocks in a slow, controlled motion. Focus on using just the back of the upper thigh to bring your heel up. Feel the contraction in the hamstring. Hold the contraction for a moment.

3. Lower the heel in a slow, controlled motion until you are back at your starting position. Do as many reps as you can, and then switch legs.

Tips & Warnings

• Give the quadriceps equal time when working the hamstrings. These two muscle groups work as a team. If you develop one without developing the other you increase the chance of injury to the weaker muscles.

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