Bodyweight Standing Isometric Hamstring Curl
Build strong hamstrings with this no-equipment isometric exercise. Improve stability and strength by targeting your posterior chain.
The Bodyweight Standing Isometric Hamstring Curl mainly works the hamstrings, with help from the glutes & hips and calves / shins. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Isometric Hamstring Curl Muscles Worked
Primary
Hamstrings
Secondary
Glutes (gluteus maximus); Upper Calf (gastrocnemius)
Bodyweight Standing Isometric Hamstring Curl Variations and Alternatives
How to do the Bodyweight Standing Isometric Hamstring Curl
Stand upright with your back facing a wall and position yourself at arm's length away. Keep your feet hip-width apart for balance.
Place your hands against the wall at chest height and lean backward slightly, engaging your core to keep your spine neutral.
Shift your weight onto one foot, which should remain flat on the ground. Keep the other foot slightly off the ground.
Begin by flexing the knee of your lifted leg, attempting to bring your heel towards your glutes. Keep the thigh of the lifted leg in line with the thigh of the standing leg.
Squeeze the hamstring of the working leg at the top of the movement for a moment, then slowly lower your foot back to the starting position without touching the floor.
Complete all the desired reps on one leg before switching to the other leg.
Maintain a controlled motion throughout the exercise and focus on using your hamstrings to perform the curl.
For added difficulty, you can wear ankle weights, but make sure to maintain proper form.
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Bodyweight Standing Isometric Hamstring Curl FAQs
What muscles does the Bodyweight Standing Isometric Hamstring Curl work?
The Bodyweight Standing Isometric Hamstring Curl mainly works the hamstrings, with help from the glutes & hips and calves / shins. The main muscles are the hamstrings.
What equipment do you need for the Bodyweight Standing Isometric Hamstring Curl?
None. The Bodyweight Standing Isometric Hamstring Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Isometric Hamstring Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Standing Isometric Hamstring Curl variations and alternatives?
Similar exercises include the Alternating Hamstring Sky Punch Curl, Alternating Hamstring Curl Jack, Alternating Overhead Hamstring Clap Curl and Alternating Hamstring Pulldown Curl.
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