Half-Kneeling Hamstring Curl
Half-kneeling and upright, curl the back foot off the floor toward the glute and lower it again; the kneeling leg's hamstrings work with no load.
How to do it
Setup
Half-kneeling, one foot forward, the back knee on a mat, torso upright, hands clasped at the chest.
Steps
- Curl the back foot up off the floor, the heel toward the glute.
- Keep the hips still and the torso upright.
- Lower the foot slowly; switch legs after the set.
Common mistakes
Hips shifting forward as the foot rises: only the knee bends. Kicking the foot up fast: slow curl, slower return. Back knee on a hard floor: kneel on a mat or a folded towel.
Breathing
Exhale on the curl, inhale lowering.
