Hamstring Curls

1️⃣ Targeted Muscles

• Primary: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
• Secondary: Calves, glutes (stabilizers)

2️⃣ Why Are Hamstring Curls So Effective?

• One of the best isolation exercises for stronger, more defined hamstrings
• Helps prevent injuries by balancing strength between quads and hamstrings
• Improves sprinting speed and explosive power
• Supports knee stability and reduces the risk of ACL injuries

3️⃣ Proper Execution

🔹 Machine Lying Hamstring Curl

1. Starting Position:

• Lie face down on a hamstring curl machine, legs extended
• Position the pad just above your ankles
• Grip the handles for stability

2. Curling the Weight:

• Flex your knees to pull the pad toward your glutes
• Squeeze your hamstrings at the top

3. Lowering the Weight:

• Slowly lower the weight back to the starting position
• Maintain control to keep tension on the muscles

🔥 Pro Tip: Avoid explosive movements and focus on a slow negative phase to maximize muscle engagement!

4️⃣ Common Mistakes & How to Avoid Them

❌ Lifting too heavy – Keep control to avoid using momentum.
❌ Raising the hips – Keep your torso flat to properly isolate the hamstrings.
❌ Skipping the full range of motion – Extend fully to engage all hamstring fibers.

5️⃣ Pros & Cons

✅ Best isolation exercise for hamstrings
✅ Helps reduce knee injuries by strengthening the posterior chain
✅ Supports athletic performance and sprint speed
❌ Can put stress on the knees if done incorrectly
❌ Over-reliance on machines may limit functional carryover

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Want to master the perfect hamstring curl?

📸 Pictures/Videos → coming soon

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