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Standing Hamstring Curl with Rubber Bands

This exercise firms the muscles at the back of the thighs.

Equipment:
Four feet of surgical tubing (available at all major drugstores).

Exercise Technique:

  1. Tie (double knot) the surgical tubing around your ankles. Leave enough room to be able to bring your legs about hip width apart.
  2. Balancing on your left leg, extend your right leg behind you with the toes on the floor.
  3. Tighten your abdominals, keep your leg steady behind you and curl your knee, bringing your heel towards your buttocks.
  4. Slowly lower your foot down towards the floor.
  5. Do the required number of repetitions, then switch to the other leg.

Performance tips:

  1. Preferably, you should be wearing socks (so the tubing won't roll up) and athletic shoes.
  2. Keep abdominal muscles tight so you don't arch your back when you curl your leg.
  3. Hold on to a chair if you need more balance.
  4. Focus on contracting the muscles at the back of your thigh to start the movement, rather than just jerking your heel to your buttocks.
  5. Move slowly.

Repetitions:
Do 12 to 15 repetitions. One to three sets.

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