Lying Hamstring Curl with Ankle Weight

This exercise isolates the hamstring muscle in a safe, effective exercise designed for beginner exercisers.

  1. Attach an ankle weight to your ankle- beginning with light weight, or even no weight, if desired.
  2. Lie on your stomach with your legs straight out on the floor, keeping the front of the hips pressed into the ground throughout the exercise, and relax head onto the arms so as not to strain the neck.
  3. Curl the weighted leg up slowly towards the buttocks, again, keeping the hips pressed into the ground feeling work at the back of the thigh, and slowly return the weighted leg to the ground and repeat.
  4. Attach the ankle weight to your other ankle and repeat 1 – 3.
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