Own Every Range
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VIDEO DEMO

Hamstring Curl

YouTube · Mitchel MayHamstring CurlWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Hamstring Curl

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie face down on a bench or the floor and set up the chosen bodyweight, band, or ankle-weight resistance. Keep the front of the hip heavy.

  2. 02
    Move

    Bend the knee and bring the heel toward the glute without lifting or twisting the thigh.

  3. 03
    Finish

    Pause at the top without arching your back, then lower the foot all the way with control.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

HAMSTRINGS / 08

Short rangeShort range

Hamstring Curl

Sets: 3 · Reps: 10–20 per side

Train knee flexion in a simple, joint-friendly shortened position.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

With the thigh supported and the knee curling toward the glute, the hamstrings finish in their shortened position without needing a machine.