VIDEO DEMO
One-and-a-half reps
Progression of Seated Hamstring Curl
PROGRESSION · HOW TO DO IT
One-and-a-half reps
These steps are written specifically for the One-and-a-half reps. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the One-and-a-half reps. Adjust the machine so the knee lines up with its pivot and the lower pad sits just above the ankles.
- 02Move the pattern
Keep hips and thighs against the seat while you curl the heels down and back without kicking.
- 03Match the demand
Perform one full rep, return halfway, repeat the working half, then finish the rep.
- 04Finish with control
Squeeze the hamstrings for one count, then let the knees open slowly without dropping the weight stack. Squeeze the finish for one count.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
HAMSTRINGS / 06
One-and-a-half reps
Sets: 3–4 · Reps: 8–15
One-and-a-half reps is a progression of Seated 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.
The hamstrings pull the knee from open toward bent and finish in a shortened position. The seated hip angle also keeps meaningful tension at the start.