Own Every Range
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VIDEO DEMO

Paused hamstring curl

Progression of Hamstring Curl

YouTube · Mitchel MayHamstring CurlWatch the demonstration

PROGRESSION · HOW TO DO IT

Paused hamstring curl

These steps are written specifically for the Paused hamstring curl. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie face down with the thigh supported and set up the named bodyweight, band, or ankle-weight resistance.

  2. 02
    Move the pattern

    Keep the front of the hip heavy as you bend the knee and bring the heel toward the glute.

  3. 03
    Finish with control

    Use the named pause or lowering speed, then straighten the knee fully without dropping the resistance.

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
03
More about this movement

HAMSTRINGS / 08

Short rangeShort range

Paused hamstring curl

Sets: 3 · Reps: 10–20 per side

Paused hamstring curl is a progression of Hamstring Curl. Use the written card above for its exact setup and execution.

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.