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VIDEO DEMO

Supine heel-dig isometric

Regression of Seated Hamstring Curl

YouTube · Exercise demonstrationHeel Digs - Supine IsometricWatch the demonstration

REGRESSION · HOW TO DO IT

Supine heel-dig isometric

These steps are written specifically for the Supine heel-dig isometric. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on your back with knees bent, heels on the floor, and toes lifted slightly.

  2. 02
    Move the pattern

    Pull the heels back against the floor without letting them slide until the hamstrings build tension.

  3. 03
    Finish with control

    Keep the pelvis quiet, hold while breathing, then ease the tension down slowly.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

HAMSTRINGS / 06

Short rangeShort range

Supine heel-dig isometric

Sets: 3–4 · Reps: 8–15

Supine heel-dig isometric is a regression 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.