How to Do Hamstring Curls

Hamstring curls tone the back of the upper legs.

Hamstring curls target the back of the upper legs. Hamstring curls can be done sitting up, lying down or standing up. The exercise can be performed at home without any equipment or you can use a machine or exercise equipment such as a stability ball and resistance bands.

Instructions

1. Stand up straight, tighten your abdominal muscles and stretch out your arms to hold onto a chair for balance. You can also place your hands flat on the wall. Over time as you get more control over your body, you will be able to do the exercise without holding onto anything. You will stabilize the body using your core muscles.

2. Bend your right knee and bring the heel slowly towards the buttocks. Exhale on the exertion. You will feel the back of the leg contracting and the front of the leg stretching. The only part of the body that is moving is the knee and lower leg. Keep the standing leg relaxed with the knees unlocked.

3. Lower the leg back to the starting position and complete one set of repetitions before switching to the other leg. Face forward during the entire exercise to maintain proper posture.

Tips & Warnings

• Loop resistance bands around your ankles for added resistance.

References

• Calorie Counting: Hamstring Curls
• Ace Fitness: Whole Body Exercise Band Workout