You’re going to work on your leg muscles today, and you’re going to focus on the back of your legs. Your hammers are unfortunately not the only ones in the gym. You need to stick to your training schedule and don't have the time to wait around for the hamstring curl machine to open up.
It's okay if you're worried about giving your hamstrings the attention they need – you can still provide them with the love and care necessary for them to grow. There are various ways to curl a hamstring, such as using resistance bands, core sliders, dumbbells, or even your own bodyweight.
You can still get isolated contractions in your hamstrings no matter what you choose. There is no reason you cannot do hamstring curls in different ways to make your leg training more interesting.
How do I do a lunge?
So, how to lunge? It also means never to lose your balance, and always maintaining a strong, upright posture. The lunge is a simple move that is often used by newcomers. it involves stepping forward or backward with one leg while lowering the other. it is important to never lose your balance and always maintain a strong, upright posture. Not quite got the gist? It's the OG ‘down on one knee' engagement stance.
What are lunges good for?
Lunges are a great exercise to target your quads, glutes, and calves, whether you're looking to build strength or muscle. They're a great exercise that can be modified to meet your fitness needs, so there's no excuse not to do them.
What muscles do lunges work?
Lunges are a great way to work out multiple muscles at once. They target your hips, glutes, quads, hamstrings, core, and hard-to-reach inner thigh muscles.
How many lunges should I do?
If you want to see an improvement in muscle tone, you should try working in the 8-12 rep range. Too easy? Add some weight or slow down the pace. Think slower means easier? Think again. It will make your muscles work harder by increasing the time they are under tension.
Standing Hamstring Curl
If you’re new to isolating your hamstrings, don’t worry. You can increase your strength by practicing the move with less weight than you are used to.
If you want to improve your balance and get used to the range of motion that hamstring curls demand, then you should try the standing hamstring curl. If you have a history of knee or foot injuries, it may not be normal for you to bend your knee all the way through its range of motion or to even straighten it out at the end. This move can help with that.
Benefits of the Standing Hamstring Curl
- This move is a great introduction to the range of motion required by most hamstring curls.
- You’ll be able to improve your balance due to the unilateral nature of this move.
- The standing hamstring curl can be modified to be performed in a prone position if standing isn’t accessible to you.
How to Do the Standing Hamstring Curl
Please stand with both feet on the ground, hip-width apart, and your body upright. If you find it difficult to keep your balance, try standing with your feet slightly further apart. You can use your emails to help with balance by standing in front of a wall or stable chair. Root down into your left foot. Bend your left knee and raise your left foot. Bring your left foot as close to your butt as you can. Slowly lower. Complete all reps on one side before switching.
Resistance Band Hamstring Curl
The resistance band hamstring curl is a great exercise for people of all fitness levels because it provides a uniform amount of resistance throughout the entire range of motion. This lengthens the time your muscles are under maximum tension. That bodes well for your muscle-building potential.
This variation can be performed while seated with the resistance band anchored in front of you. This can also be done by lying down on your stomach with the resistance band anchored behind you. No matter what method you use, be sure to secure the band before continuing.
Benefits of the Resistance Band Hamstring Curl
- The accommodating resistance provided by the band gives you a consistent resistance throughout the range of motion.
- You’ll spend more time under increased tension relative to a more traditionally-weighted version of this lift, increasing your hypertrophy potential.
- This lift can be performed seated, prone, or even standing to make it accessible in multiple modes.
How to Do the Resistance Band Hamstring Curl
loop a resistance band around a low anchor behind you. -Tie one end of the band around your ankles -Use the other end of the band to secure the loop around your ankles Facing away from the anchor, lie down on your stomach. Check for stability. To do this exercise, control the movement as you contract your hamstrings to bring your feet up towards your glutes. Hold at peak tension for a beat. Lower with control. Repeat for reps.
Stability Ball Hamstring Curl
You’ll be lying on your back this time, using a stability ball instead of weights to challenge your balance and hamstring strength.
While performing the stability ball hamstring curl, you can also challenge your glutes by bringing them into the exercise. Your core muscles will help to keep your upper body stable while your lower body performs the movement.
Benefits of the Stability Ball Hamstring Curl
- By lying on your stomach and raising your hips, you’ll be recruiting your glutes more heavily than other hamstring curl variations.
- Using a stability ball increases the instability of the movement, which challenges your balance.
- Since you’ll be unsteady on the ball, you’ll have to recruit more muscles as stabilizers to help with the move, particularly during the eccentric phase.
How to Do the Stability Ball Hamstring Curl
Place a stability ball on the ground and lie on your back with your feet up on the ball. Sit on the ball with your feet flat on the floor and your legs at a 90-degree angle. To stabilize your upper body, press your back into the ground. To avoid hyperextending your lower back, squeeze your glutes. To perform this exercise, bend your knees and bring the ball toward your glutes, keeping your feet on the ball at all times. Reverse directions when you reach maximal contraction. Repeat for reps.
Dumbbell Hamstring Curl
When the curl machine is all occupied, you can improve your hamstring strength by using a weight bench and dumbbell. Lie on your stomach with a dumbbell secured at your feet. Curl your legs up towards your butt, then return to the starting position.
You should use light dumbbells for this exercise, but make sure that the handles are a good size so that you can hold on to them easily. You don’t want to drop anything on your glutes.
Benefits of the Dumbbell Hamstring Curl
- The dumbbell hamstring curl will require you to move slowly and carefully in order to avoid any accidents — this will have you paying close attention to form.
- Squeezing your feet together to keep the weight secure will increase muscle activation throughout your lower body.
- Because you’ll be squeezing harder than you normally might, you won’t need to use as much weight to get a solid muscle-building stimulus.
How to Do the Dumbbell Hamstring Curl
Secure a dumbbell between your feet. Hold a weight in your hands Place yourself face down on a bench with your lower legs hanging off the edge. Grasp a weight in your hands. Shift your weight around to make sure the load is stable. Skinny your legs by bringing your feet toward your glutes and bending your knees. Be sure to keep your feet together throughout the entire exercise. Reverse the movement. Repeat for reps.
Walking Lunge
Targets: Quads, glutes, hamstrings, calves, abs, hips
Start by stepping forward with your right foot and keeping your knee in line with your right hip.
Push down on your right foot to engage your right quadriceps and hamstring, then stand up and step forward with your left foot.
Lateral Lunge
Targets: Quads, abductors, glutes, adductors, hamstrings
b) From the top of your mat, engage your core muscles and step laterally into a lunge, keeping your hips level and your upper back straight.
a) Step forward with one leg, keeping your back straight. Push through the heel of your forward foot to return to the starting position and repeat.
Forward Lunge
Targets: Quads, calves, hamstrings, abs
Keep your back straight and your core engaged while placing your hands on your hips to maintain balance.
Bring your right foot forward and bend your knee until your right thigh is parallel to the floor. You should allow your back heel to lift, but make sure that your knee doesn't touch the floor.
Step back to the original position, and then repeat with the other leg.
Reverse Lunge
Targets: Core, glutes, hamstrings
a) Start by standing with your feet hip-width apart and keeping your back straight. Next, engage your core muscles. a) To stay balanced, place your hands on your hips. b) To do a reverse lunge, take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Lift your back heel up, keeping your knee from touching the floor. c) Step back to the starting position. To complete this exercise, you can either alternate legs or stick with one and then swap.
Core Slider Hamstring Curl
Core sliders aren’t just for your core. There are many different exercises you can do with resistance bands, such as push-ups and planks. Having a strong set of hamstrings is important for many activities. They can also be used for bodyweight hamstring curls.
When you do this workout again, you will be sharpening your sense of balance and your control over your body. The move will also require you to use your glutes a lot to stay stable.
Benefits of the Core Slider Hamstring Curl
- You’ll need to recruit your glutes to keep your lower body, back, and core stable throughout this variation.
- The core sliders encourage you to actively press your feet into the ground, which increases muscle activation across your entire lower body.
- This variation will help improve your balance and understanding of the way your body moves in space.
How to Do the Core Slider Hamstring Curl
Lay down on your back with your feet on the ground and your legs stretched out. Place Core Sliders under your heels for a more secure grip. Press down on your heels, bend your knees, and clench your buttocks. Slide your heels toward your glutes with control. Reverse slowly. Repeat for reps.
Kettlebell Curtsy Lunge
Targets: Quads, glutes, abductors
-Stand with your feet hip-width apart, holding a kettlebell in both hands.
To do a lunge, step backwards with one leg, then cross it over the front leg to the opposite side. You'll arrive in a deep curtsy position.
Using your heel, push off from your front foot to return to the starting position. Repeat.
Kettlebell Forward Lunge
Targets: Glutes, thighs, core
Stand with feet hip-width apart and kettlebell in both hands. Starting with your left leg, take a large step backwards, crossing it behind your right leg. Keeping your body upright, slowly bend your knees until your right thigh is nearly parallel to the floor.
b) Return to the start and repeat, alternating legs.
Isometric Hamstring Curl
Although the isometric hamstring curl might appear to be an easy exercise, your hamstrings will actually be working quite hard.
Make sure you warm up properly for this one, especially if you're not used to working your hamstrings by themselves. If you try to apply too much force without being warmed up first, you might cramp up.
Benefits of the Isometric Hamstring Curl
- By not moving, you may be able to apply even more force than you would be able to using a wide variety of unweighted hamstring curl options.
- The more forcefully you’re able to contract your hamstrings, the stronger you might be able to make them.
- You’ll practice honing your mind-muscle connection with this move, as it’s entirely about you and your muscle contraction rather than any movement.
How to Do the Isometric Hamstring Curl
The soles of your feet should be flat on the floor and your arms should be above your chest with your palms flat against the bench. Position yourself on your back in front of a weight bench, with your feet flat on the floor and your palms flat against the bench, above your chest. Sit on the bench with your knees bent and your ankles on the bench with your toes pointing towards the ceiling. Without actually moving, contract your hamstrings — hard. The goal is to create tension in your hamstrings by bearing down on your heels and calves, without actually moving. Your glutes might raise a little bit, but you should try to keep them stationary. Hold for 10 to 30 seconds. Relax, rest, and repeat.
