Fitness Training Exercises

Strength Exercises: Hamstring
Leg Curl (Free Weights)

Equipment Required:

Decline bench
Dumbbell

Starting Position:

Adjust the bench to a 45 degree angle.
Lie face down with chest at the top of the bench. Hold sides of the bench at about head height.
Hold the dumbbell between the ankles and extend the ankles beyond the lower edge of the bench.
Keep the hips and thighs flat on the bench.

Actions To Execute Exercise:

Flex at the knees and raise the weight until the lower legs are slightly above the point where lower legs are parallel to the floor.
Keep knees on the bench.
Pause; slowly lower the weight.
Repeat.

Breathing Technique

Exhale while lifting the weight; inhale while returning to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the back of the upper leg (hamstrings).

Variations On This Exercise:

None

Precautions / Contraindications

This exercise may be contraindicated for some individuals with back or knee problems, obesity, arthritis, high blood pressure or during pregnancy.
Maintain tight hold on dumbbell wit ankles; do not let it move or slip.

Fitness Training Tips:

Use slow and controlled movements.
Be sure weight is secure between ankles.
Keep hips and thighs flat on the bench.