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.

MethodsDetails
Step 1Set up by standing with feet hip-width apart and placing a dumbbell or resistance band around ankles.
Step 2Shift weight to one leg, lift the other leg slightly off the ground, and flex the knee, bringing heel towards glutes.
Step 3Squeeze hamstrings at the top of the movement and slowly lower the leg back to the starting position. Repeat on the other side.
Step 4To increase difficulty, use a heavier dumbbell or resistance band. Advanced variation: perform the exercise on one leg at a time.
standing hamstring curl
hamstring exercise
strengthen hamstrings