GLUTE-HAM LEG CURLS
LOWER • 1m 0s
Your upper hamstrings assist the glutes in extending the hips. Your lower hamstrings flex the knees. The sliding or rolling leg curl works both functions with minimal spinal stress making it the best hamstrings exercise for longevity.
Follow this 5-step progression for best results:
Eccentric-Only
Full Range Reps
Add Weight or Band Tension
Single-Legged Eccentric-Only
Single-Legged Full Range Reps
No sliders? Modify with the glute-ham walkout. But you can also use socks or paper plates on a wooden or tile floor and furniture sliders on carpet or turf.
This exercise never gets easier. In fact, it only gets harder with practice as you improve form, increase range of motion & get a better mind-muscle connection. The key is to fight to keep your hips fully extended throughout the drill. Drive your arms underground to maximize leverage and stability plus strengthen your upper back.
Up Next in LOWER
-
SHIN BOX SQUATS
The Shin Box shape is the ultimate hip mobilizer plus it’s the best way to retrain your squatting pattern from the ground up. Consider it the best glutes exercise you’re not doing!
The 90/90 shape on the floor winds both hips into rotation, something most trainees desperately need especially if...
-
BOX SQUATS
The Box Squat auto-corrects your technique plus takes pressure off of your back & knees making it easier to recover from. It also teaches you how to properly sit & stand. I love using an adjustable aerobics step with risers for micro-progression. Add a mini-band wrapped above the knees to increas...
-
STEPUPS
The Stepup is arguably the most functional lower body exercise. Consider it the hip-dominant sibling to the lunge (and it’s also easier on the knees). Unlike the lunge, it requires you to lift your leg up, recruiting the hip flexors more. The ideal starting step height is where your top thigh is ...
