Leg Curl - Standing Ankle Weights
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Hamstrings Strength Ankle Weight Pull Home
Purpose: This exercise works the hamstring muscles at the back of the thigh.
Benefits: This exercise isolates the hamstring muscle group.
Position yourself standing holding the back of a chair with your body facing forward. Attach an ankle weight on your right ankle. Your right leg should be straight and your toes pointing. This is the starting position. Curl your right leg as high as possible by bending at the knee, without moving the upper right leg (you can rest it against the back of the chair). Keep your body stationary at all times. Exhale during this movement. Pause briefly. Slowly return the right foot to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Position yourself standing holding the back of a chair with your body facing forward. Attach an ankle weight on your left ankle. Your left leg should be straight and your toes pointing. This is the starting position. Curl your left leg as high as possible by bending at the knee, without moving the upper left leg (you can rest it against the back of the chair). Keep your body stationary at all times. Exhale during this movement. Pause briefly. Slowly return the left foot to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The Hamstrings is a group of muscles responsible for flexing the knee. Some members of the hamstring group also straighten the hip. Sometimes the term "leg biceps" is used instead of hamstrings but the leg biceps is actually part of the hamstring group.
Step 1
Stand holding the back of a chair, facing forward, leg straight, toes pointed.
Position yourself standing holding the back of a chair with your body facing forward. Attach an ankle weight on your right ankle. Your right leg should be straight and your toes pointing. This is the starting position.
Step 2
Curl your right leg by bending at the knee. Keep your body stationary at all times. Pause briefly.
Curl your right leg as high as possible by bending at the knee, without moving the upper right leg (you can rest it against the back of the chair). Keep your body stationary at all times. Exhale during this movement. Pause briefly.
Step 3
Slowly return the right foot to the starting position.
Slowly return the right foot to the starting position. Inhale during this movement. Position yourself standing holding the back of a chair with your body facing forward. Attach an ankle weight on your right ankle. Your right leg should be straight and your toes pointing. Repeat as required.
Step 4
Stand holding the back of a chair, facing forward, leg straight, toes pointed.
Position yourself standing holding the back of a chair with your body facing forward. Attach an ankle weight on your left ankle. Your left leg should be straight and your toes pointing. This is the starting position.
Step 5
Curl your left leg by bending at the knee. Keep your body stationary at all times. Pause briefly.
Curl your left leg as high as possible by bending at the knee, without moving the upper left leg (you can rest it against the back of the chair). Keep your body stationary at all times. Exhale during this movement. Pause briefly.
Step 6
Slowly return the left foot to the starting position.
Slowly return the left foot to the starting position. Inhale during this movement. Position yourself standing holding the back of a chair with your body facing forward. Attach an ankle weight on your left ankle. Your left leg should be straight and your toes pointing. Repeat as required.