VIDEO DEMO
One-and-a-half-rep curl
Progression of Lying Hamstring Curl
PROGRESSION · HOW TO DO IT
One-and-a-half-rep curl
These steps are written specifically for the One-and-a-half-rep curl. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the One-and-a-half-rep curl. Lie face down with knees lined up near the machine pivot and the roller pad just above the ankles.
- 02Move the pattern
Press the hips into the pad and bend the knees to bring the heels toward the glutes.
- 03Match the demand
Perform one full rep, return halfway, repeat the working half, then finish the rep.
- 04Finish with control
Squeeze at the top without lifting the pelvis, then straighten the knees slowly. Own the final inch.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
HAMSTRINGS / 29
One-and-a-half-rep curl
Sets: 3–4 · Reps: 8–15
One-and-a-half-rep curl is a progression of Lying 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.
Knee flexion moves the hamstrings from a longer starting position into a clear shortened finish while the bench stabilizes the rest of the body.