ATG: Every Regression Counts… — Key Takeaways
Progress bodyweight hamstring curls by removing assistance: start with hands and hips helping, advance to strict form without touching floor, then progress to single-leg negatives.
Key takeaways
Use hands and hips as assistance tools to scale bodyweight hamstring curls
Use hands and hips as assistance tools to scale bodyweight hamstring curls
- Hands on floor provide initial assistance for beginners unable to perform strict reps
- Lying all the way down engages hips for extra boost - remove both for strict version
Strict hamstring curl requires no hand contact and no butt-to-floor contact
Strict hamstring curl requires no hand contact and no butt-to-floor contact
- Avoid touching hands to floor and butt to floor without bending hips for maximum difficulty
- This creates 'incredibly strict' version that challenges most people sufficiently
Single-leg eccentric lowering creates elite-level hamstring curl progression
Single-leg eccentric lowering creates elite-level hamstring curl progression
- Slowly lowering one leg at a time provides extreme challenge beyond bilateral version
- Author couldn't perform single strict rep after filming easier progressions
This Dig holds the full set of insights, 4 flashcards, and 3 quotes — free in Homestake.
Unlock this Dig freeFree forever · No credit card required
“It's more basic for the hamstrings to go uphill and/or sprint than it is to do a hamstring curl exercise.”
This page is a partial, transformative summary produced by Homestake. All rights to the original content remain with its creator — please support them at the source link above.
