Plane of Motion
Hamstring Curl
Plane of Motion
Sagittal
Spring Setting
Light / Medium
1 Light Spring or
1 Medium Spring or
1 Heavy Spring
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings
Keep the legs lifted throughout the entire exercise.
Co-contract with the anterior stabilizers to protect the lower back.
Knee Flexors
Hamstrings: Semitendinosus, Semimembranosus, Biceps Femoris
Bend the knee to bring the foot toward the hips and pull the strap.
Resist the springs as the leg straightens.
Other Muscles at Play
Anterior & posterior spinal stabilizers keep the spinal stabilized against gravity and provide lumbo-pelvic stabilization co-contracting with the hip extensors.
Knee extensors straighten the knees, though most of the work is the knee flexors resisting the springs as the legs straighten.
Plantar flexors keep the feet pointed.
Objectives
Strengthen the hip extensors while keeping the low back supported and torso and hips stabilized.
To prevent the back from arching, the co-contraction of the back extensors and abdominals are stressed.
Enhance the flexibility of the hip flexors.
Focus on breathing to synchronize the movement.