Tag Archives: bodyweight

Hamstring Curls

20 Dec

K

1. Lay on your back and place your feet on a ball, as pictured. Use your elbows at your sides for extra balance.

2. Roll your pelvis forward so that you lower back is close to the ground and your abs feel contracted- think of doing half of a crunch.

3. Once your abs are tight, raise your hips to make a bridge, as pictured in the top picture. Tighten your glutes and hold this bridge position for about 15 seconds- keeping TIGHT the entire time!

4. Keeping your abs and your glutes tight, roll the ball toward your butt; repeat a few times.  (Don’t let your hips drop!) Stop when you need to. Reset. Go again.

5. Once you’ve mastered the balance required for this movement, try raising one leg, as pictured. First, just hold the bridge with one foot on the ball and one foot up, without your feet falling off the ball or your body turning over. If you can do this and feel steady, then progress to single-leg curls (while holding your other leg straight up!)

If you feel your hips start to drop, or your glutes and abs are not tight, stop and reset yourself. If all you can do is the bridge, focus on holding it for a few seconds longer each time. I do this hamstring curl fairly often, especially before doing any other glute/hamstring lift. Oftentimes I’ll do a few sets of these curls (anywhere from 15-25 reps for 3-4 sets) before heavier kettle bell swings, deadlifts, or even squats. My glutes are activated and engaged, my hamstrings warmed up and my hips ready for movement!

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