This document provides instructions for performing the hamstring curl exercise. It describes how to properly warm up the muscles before performing the exercise. The instructions explain how to adjust the machine pad and position the body on the stomach with the torso flat. It outlines the movements of bending and extending the knees while keeping the toes pointed straight. The document discusses how this exercise trains the hamstring muscles and some variations like the seated hamstring curl. It concludes by listing references used.

1. Hamstring Curls
JESHUA VANSICKLE
ALEXIS HUMPHREY
RYO NAKAZONO
MICHAEL KILTS
(SPRING 2018)

2. What is Hamstring Curls?
 It is a exercise to train hamstring muscles.
 The exercise is made by two movements of
the knee.
 Bending a knee
 Extending a knee

3. Warm up
 The muscles should be warmed up before attempting to do this exercise
with weights
 - butt kicks
 - leg swings
 - leg crossovers
 - small stretching (ex: toe touches)

4. How to do hamstring curls?
1. Start Position
 Adjust the pad
 Just few inches under the calves
 Lay on stomach on the machine
 Keep torso flat on the bench
 Position your toes straight
 Grasp handles
 Begin with knees to almost full extension

5. How to do hamstring curls?
 2. Bending knees
 Bend knees to bring feet as close to bottom as
possible
 Bend knees About 120 degrees
 Keep position your toes straight

6. How to do hamstring curls?
 3. Extending knees
 Slowly straighten the knees to start
position
 Control the speed
 Don’t extend completely

7. What muscles are trained by this
exercise?
 Hamstring muscles
 The muscles behind the thigh – on upper back of leg
 The muscles work for bending knees & extending hips.
 When the knee bends, the hamstring muscles are doing the work.
 When the knee extends, the muscles work against gravity or
weight.

8. Bad example

9. To exercise effectively
 Don’t use momentum.
 Don’t arch the lower beck excessively.

10. Quadriceps
 This muscles work for extending knees & bending hips.
 In other word, the muscles can prevent the motion of bending the knee
depending on hip position.

11. Keep bending hips
Shouldn’t lift front of the thigh from the pad

12. Variation
 Seated Hamstring Curls
 Can use more heavy weight than lying hamstring curls.
 It has more possibility to use lower back muscle.

13. Work Cited
 FLOYD, R., & THOMPSON, C. W. (2004). Manual of structural
Kinesiology(19th ed.). Boston: McGraw- Hill. Page 368.
 Tle.westone.wa.gov.au. (2018). Exercise technique manual. [online]
Available at: http://tle.westone.wa.gov.au/content/file/bd2bebeb-d966-
48c9-a121-c89030eab457/1/805_007_2b.zip/fit007_2_lr1/fit007_2_lr1_1.htm
[Accessed 6 Apr. 2018].
 Lying Leg Curls. https://www.bodybuilding.com/exercises/lying-leg-curls.
(Accessed 6 Apr 2018).

14. Work Cited (Pictures)
 Venuto, Tom. “Lying Leg Curls: Hamstring Training Secrets Most People
Will Never Know About.” Tom Venuto's Burn the Fat Inner Circle - Weight
Loss - Fat Loss - Support Community - Home Of The Burn The Fat
Challenge - Fat Burning Tips Workouts Recipes,
www.burnthefatinnercircle.com/members/Lying-Leg-Curls.cfm.
 David Keil (21 Sep 2014). The Hamstrings. Retrieved from
https://www.yoganatomy.com/hamstrings-group-muscles-yoga-anatomy/
 Musle Anatomy: The Quadriceps. https://www.asfyt.com/blog/muscle-
anatomy-the-quadriceps