© Provided by Women's Health UKHamstring curls could be the key to stronger runs, more powerful deadlifts or just a bit more muscle tone in your thighs. Here's how to do them.
Hamstring curls often get a bad rap.
Yes, big compound lifts that work multiple joints and muscle groups at once (think squats or deadlifts) should be the bread and butter of any strength training programme.
The problem though, is that since most people tend to be quad-dominant (that is, the muscles at the front of their thighs take over on leg day), the hammies often don't get much of a look-in.
Which is where focused hamstring exercises - like hamstring curls - come in. Let's take a deep-dive.
What muscles do hamstring curls work?
Your hamstrings, the muscles at the back of your thighs, are the star of the show here. And it's about time they got a bit of love, too.
'The hamstrings are often an underworked muscle,' says Jen West, WithU trainer. 'We spend lots of the day sitting on them and rarely do we go and do hamstring-specific exercises, usually focusing more on the quads.'
What are the benefits of hamstring curls?
Increased hamstring strength is, of course, the obvious benefit here - and highly desirable if you run or play sport.
'Strong hamstrings are key to running faster and jumping higher, but they are also key in stabilising the knee and protecting the ACL (anterior cruciate ligament in the knee) from injury.'
If you've never focused on training your hamstrings before, you'll notice a difference in hamstring strength within a few weeks of training, if you perform this move 2-3 times per week, West adds. 'The hamstrings respond best to higher repetitions, usually in the 15-20 range, and for 3-4 sets is plenty.'
How to do hamstring curls
hamstring curls
- Lie flat on your back with both heels on gliders and your arms by your sides.
- Keeping your core engaged, slide your heels towards your bum, lifting your hips. Your knees should be bent and your body should form a straight line from shoulders to knees. Slowly slide your feet back to the starting position.
No gliders or sliders? No problem. 'They're useful but they're definitely not essential,' West says. 'If you are doing these on a wooden floor put some fluffy socks on or a towel under your feet and slide away.'
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