Standing Hamstring Curl with Ankle Weights
Standing Hamstring Curl with Ankle Weights
This exercise firms the muscles at the back of the thighs (hamstrings).
Equipment
Ankle weights. A chair for balance.
Exercise Technique
- Stand with your feet together while holding the back of a chair for balance.
- Tighten your abdominals and curl your knee, bringing your heel towards your buttocks.
- Slowly lower your foot down towards the floor.
- Do the required number of repetitions, then switch to the other leg.
Performance Tips
- Keep abdominal muscles tight so you don't arch your back when you curl your leg.
- Focus on contracting the muscles at the back of your thigh to start the movement, rather than just jerking your heel to your buttocks.
- Move slowly.
- If your muscles are very weak, start with no ankle weights at all. Work your way up to three to five pounds per leg.
Repetitions:
Do 12 to 15 repetitions. Rest. Do one or two more sets if you want to.
Continue reading here: Supine Hamstring Stretch
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