How To Do A Standing Hamstring Curl - Spartans Gym

Standing Hamstring Curl Curl Overview

The standing Hamstring Curl is a lower body isolation movement designed to isolate the hamstring muscles, and secondary muscles such as the glutes are also activated during this movement. Strengthening our hamstrings is important for our balance, and joints for optimal function in day to day life. This machine can be used to warm up the hamstring muscles prior to a leg session.

Target Muscles

A Hamstring curl primarily targets the hamstrings which are made up of 3 major muscles (bicep femoris, semitendinosus, and semimembranosus muscles). Secondary to these muscles, we also activate our Glute Muscles (gluteus maximus, medius and gluteus minimus.) The hamstring curl is a great exercise to strengthen the hamstring muscles for improved mobility and assisting with our range of motion in other compound leg movements in the gym.

Adjustments

When setting up for this movement we want to ensure that the pad is placed slightly above our ankle and not too far up our calve, as this can restrict our range of motion in the movement. The pad should sit 2-3cm above the ankle.

How to Execute

Position yourself so that your knees are against the pads and your forearms are resting on the pads. Place the back of your leg underneath the curl pad so yuor calf is pressing against it and your toes are extended straight and this will be your starting position. Exhale and bring your leg up as high as possible, hold for a couple of seconds before then lowering your leg back down to the starting position and then repeat.

When To Do A Standing Hamstring Curl

Hamstring curls can be completed as an isolation warm up movement before continuing on to compound leg movements, or they can be used at the end of a session to further fatigue the hamstring muscles.