01Step 1: Set Up
- Stand up straight with your feet hip-width apart.
- Place a dumbbell or resistance band around your ankles.
- Engage your core and maintain good posture throughout the exercise.
02Step 2: Curling Motion
- Shift your weight to your left leg and lift your right leg slightly off the ground.
- Flex your right knee and bring your heel towards your glutes, keeping your upper leg still.
- Squeeze your hamstrings at the top of the movement.
- Slowly lower your right leg back to the starting position and repeat for the desired number of repetitions.
- Switch sides and repeat the exercise with your left leg.
03Step 3: Variation
- To increase the difficulty of the exercise, you can use a heavier dumbbell or resistance band.
- Another variation is to perform the standing hamstring curl on one leg at a time, which further challenges your balance and stability.
Conclusion
The standing hamstring curl is a highly effective exercise for targeting and strengthening the hamstrings. By following the proper technique and gradually increasing the difficulty, you can achieve stronger and more toned hamstring muscles.
Methods | Details |
---|---|
Step 1 | Set up by standing with feet hip-width apart and placing a dumbbell or resistance band around ankles. |
Step 2 | Shift weight to one leg, lift the other leg slightly off the ground, and flex the knee, bringing heel towards glutes. |
Step 3 | Squeeze hamstrings at the top of the movement and slowly lower the leg back to the starting position. Repeat on the other side. |
Step 4 | To increase difficulty, use a heavier dumbbell or resistance band. Advanced variation: perform the exercise on one leg at a time. |