How to do it
Pause and squeeze for one second at the top of each curl.
- 1
Secure your ankles under the leg hold-down pads of a pull-up cable machine.
- 2
Lie face down with your body straight, arms crossed in front of you.
- 3
Curl your legs up towards your glutes, contracting your hamstrings.
- 4
Slowly lower your legs back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your hips extended and body in a straight line to ensure proper hamstring engagement and to prevent lower back strain.
Common mistakes
- ✕Arching the lower back during the curl
- ✕Using momentum to swing the legs up
- ✕Curling only partially toward glutes