HIP EXTENSION HAMSTRING CURL
Because it’s Monday and this exercise is just torturous. But in all seriousness, this exercise is phenomenal for strengthening your hamstrings and working on knee flexion control while in hip extension.
If you currently perform hamstring curls, you’re likely doing them 1) seated on a machine with your back supported and hips at 90 degrees of flexion, 2) prone on a machine where you’re again supported, but your low back is able to compensate via lumbar extension, or 3) with a physioball where your back is yet again supported, this time by the ground, and you can still overextend in your low back.
This variation of the hamstring curl works on controlling knee flexion at terminal hip extension. As you can see, this is really challenging core stability, hip extension, AND knee flexion.
By achieving this starting position, you’re “locking” your lower back into a position that minimizes the lumbar extension compensation. From there, fully extend your straight leg into full hip extension. Once you’re in full hip extension, keep your knee/leg as high off the ground as possible and start contracting your hamstrings to pull your heel towards your butt. That’s 1 rep. Rep this out 5-10 times, trying to fight through any muscular cramping.
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