Fitness Training Exercises

Strength Exercises: Hamstring
Kneeling Leg Curl

Equipment Required:

None

Starting Position:

On all fours with elbows and forearms supporting the upper body, abdominals contracted and back straight. (The all fours position with arms extended and hands flat on the floor is acceptable for individuals who can maintain a flat back throughout the exercise set.)
Keep feet relaxed with the tops of feet on the floor. Alignment check: Extend and lift the working leg and opposing arm. If this position is stable, overall body alignment and placement is correct. Return to initial starting position.
Hold leg in he extended position, keeping it parallel to the floor. The knee should be level with or slightly higher than the hip.

Actions To Execute Exercise:

Bend the knee and bring the heel towards the buttocks.
Pause; slowly return leg to starting position (parallel to floor)
Repeat
At end of exercise set, repeat on other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the back of thigh and buttocks.

Variations On This Exercise:

For better torso stabilization for those with knee problems, perform this exercise lying face down on a flat bench or sturdy table.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back or knee problems or during pregnancy.

Fitness Training Tips:

Keep the hips stable and the upper thigh parallel to the floor throughout the movement.
Contract the abdominals to help maintain a straight back and stable torso.
When using proper form, you should be able to lift the opposing arm and maintain your balance throughout the exercise.