Chair Seated Hamstring Curl
Strengthen hamstrings from a chair! Gentle, effective hamstring curls anyone can do. Perfect for home workouts.
The Chair Seated Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the calves / shins and core. You'll need: chair.
Required Equipment
Chair Seated Hamstring Curl Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Lower Calf (soleus); Abdominals (rectus abdominis)
Chair Seated Hamstring Curl Variations and Alternatives
How to do the Chair Seated Hamstring Curl
Positioning:
Sit on the edge of a sturdy chair with your back straight and feet flat on the ground.
Place your hands on the sides of the chair for support.
Keep your knees bent at a 90-degree angle, ensuring your knees are aligned over your ankles.
Starting Position:
Keeping your right foot flat on the ground, lift your left foot off the ground, bending the left knee.
Bring your left heel towards your glutes, engaging your hamstring muscle.
Movement:
Slowly curl your left leg back down to the starting position, keeping control throughout the movement.
Repeat this curling motion for the desired number of repetitions.
Switch Sides:
After completing the repetitions with your left leg, switch to your right leg and repeat the same movement.
Breathing:
Inhale as you curl your heel towards your glutes and exhale as you lower your leg back down.
Repetitions:
Aim for 10-15 repetitions on each leg for a complete set.
Tips:
Keep your movements slow and controlled to maximize engagement of the hamstrings.
Avoid leaning back or using momentum; focus on isolating the movement to your legs.
Chair Seated Hamstring Curl FAQs
What muscles does the Chair Seated Hamstring Curl work?
The Chair Seated Hamstring Curl mainly works the hamstrings and glutes & hips, with help from the calves / shins and core. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Chair Seated Hamstring Curl?
Chair.
What workout day should the Chair Seated Hamstring Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Hamstring Curl variations and alternatives?
Similar exercises include the Alternating Overhead Hamstring Clap Curl, Alternating Hamstring Pulldown Curl, Alternating Hamstring Punch Curl and Chair Glued Heel Leg Extension.
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