Standing Hamstring Curls

Muscles Worked: Hamstrings

Spotter Required:No

Minimum Equipment required: Leg-curl attachment to a bench press

The Best Equipment to Use: Standing hamstring curl machine

Warming up: To warm up, perform 1 set of 15 - 20 repetitions with a light to moderate weight

How often should I perform this exercise: Standing hamstring curls can be included in every leg workout or alternated with lying hamstring curls.

When should I perform this exercise: A good isolation exercise for the Hamstrings. If your leg workout for the week includes bigger compound moves, such as Barbell Squat, do the hamstring curls after. If you do them first and begin to tire the muscle, it could affect your squatting performance, as Hamstrings assist this greatly. Do the bigger compound moves first and these Isolation exercises thereafter.

How to do the exercise: Stand facing the bench and place the leg you are working on into the leg attachment. There should be padded support just above your ankle and near to your knee. Begin the repetition by contracting the hamstring to raise the lower leg. 

Just before 90 degrees, stop and hold for approximately half a second. To complete the repetition, lower the leg to near the start position but do not lock out your leg, always keep a slight bent in your leg to keep pressure off the joints. 

You need to make sure that the weight on this exercise is appropriate. Too heavy a weight results in the apparatus springing straight back down after you have lifted. This motion practically pushes your leg down uncontrollably which can be a serious injury risk.

Mentality: As mentioned above, ensure you use the appropriate weight for the exercise. This can be a long exercise, as you have your two or three sets for each leg, as you only lift one leg at a time. You need to keep focused throughout, controlling your movement each time. Focus really is the key to building strong and defined hamstrings.

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