Hamstring Curl Exercise: How-to, Benefits & Variations
Hamstring curls isolate the back of the thigh through knee flexion. Strengthens hamstrings for knee stability and injury prevention.
Hamstring Curl Exercise: How-to, Benefits & Variations
Your hamstrings bend your knee and extend your hip. They are working every time you walk, run, climb stairs, or stand up from a chair. And yet most people only train their quads. Hamstring curls isolate the back of your thigh through knee flexion, building strength in a muscle group that prevents knee injuries, supports your lower back, and keeps the front and back of your legs balanced.
Yogalates 2
Jessica Casalegno
How to Do Hamstring Curl Exercise
Set up in the starting position for hamstring curl. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Lianna Brice cues: "Flex your knee as we pull our heel towards our bum, and then point your toe as it goes out long."
Complete the full range of motion. "Exhale to bend the left knee, left thigh stays still, inhale to extend that left knee."
Return to the starting position with control. If at any point you're getting lower back pains, just make your way all the way back down to the forearms.
Lianna Brice adds: "Your knee is gonna stay behind you, and your ankles are gonna come towards each other."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The hamstring curl directly supports this by targeting key muscle groups.
Coach's Tips
"Flex your knee as we pull our heel towards our bum, and then point your toe as it goes out long." - Lianna Brice
Lianna Brice
"Exhale to bend the left knee, left thigh stays still, inhale to extend that left knee." - Jessica Casalegno
Jessica Casalegno
"Your knee is gonna stay behind you, and your ankles are gonna come towards each other." - Lianna Brice
Lianna Brice
"If at any point you're getting lower back pains, just make your way all the way back down to the forearms." - Jessica Casalegno
Jessica Casalegno
"If your wrists are starting to bother you, you can always come down to your forearms." - Lianna Brice
Lianna Brice
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The hamstring curl loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Hamstring Curls (Right Leg)
mediumHamstring Curls (All-Fours)
mediumBenefits
Builds strength
The hamstring curl targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The hamstring curl directly addresses this.
Requires minimal equipment
No equipment needed. You can do the hamstring curl at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the hamstring curl with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Jessica Casalegno warns: "If at any point you're getting lower back pains, just make your way all the way back down to the forearms."
Workouts Featuring This Exercise
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Frequently Asked Questions
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