Lying Curl

The hamstrings muscles are often tired and weak from being stuck in a seated position most of the time. The lying hamstring curl will help not only strengthen the muscle, but also aid with stretching and lengthening the muscle, which will help you avoid injury.

This is a good exercise to develop your hamstring muscles, without any equipment.

aim to keep the foot off the floor throughout
smoothly lift heel up towards your buttocks

Support yourself by resting one knee and foot on the floor and both hands slighter wider than shoulder width apart, palms facing forward.

Keeping one leg off the floor, at about shoulder height, bend at the knee bringing your foot up towards your buttocks in a slow controlled motion, aiming to take 5 seconds for each repetition.

Throughout the exercise aim to keep your back straight, with your knees close together, looking down towards the floor at all times.

Repeat on both sides.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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