Bodyweight Standing Isometric Hamstring Curl
Build strong hamstrings with this no-equipment isometric exercise. Improve stability and strength by targeting your posterior chain.
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your back facing a wall and position yourself at arm's length away. Keep your feet hip-width apart for balance.
2. Place your hands against the wall at chest height and lean backward slightly, engaging your core to keep your spine neutral.
3. Shift your weight onto one foot, which should remain flat on the ground. Keep the other foot slightly off the ground.
4. Begin by flexing the knee of your lifted leg, attempting to bring your heel towards your glutes. Keep the thigh of the lifted leg in line with the thigh of the standing leg.
5. Squeeze the hamstring of the working leg at the top of the movement for a moment, then slowly lower your foot back to the starting position without touching the floor.
6. Complete all the desired reps on one leg before switching to the other leg.
7. Maintain a controlled motion throughout the exercise and focus on using your hamstrings to perform the curl.
8. For added difficulty, you can wear ankle weights, but make sure to maintain proper form.
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