How to do it
Lower your legs over three seconds to maximize time under tension.
- 1
Secure your ankles between the bench pads and lie face down.
- 2
Keep your body straight from head to knees.
- 3
Curl your legs up towards your glutes by contracting your hamstrings.
- 4
Lower your legs back down to the starting position in a controlled manner.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your hips stay extended and do not drop as you curl your legs, to keep constant tension on the hamstrings.
Common mistakes
- ✕Using momentum to jerk the legs upward
- ✕Lifting the torso off the pad
- ✕Pointing the toes during the curl