Superband Prone Single Leg Hamstring Curl

Instructions for proper form

1. Begin by lying face down on a mat, ensuring your hips are aligned with the edge of the mat. 2. Attach the Superband to a stable anchor point behind you, and place the other end around one ankle. 3. Keep your opposite leg extended straight on the ground. 4. Engage your core and keep your pelvis flat against the mat. 5. Flex your knee, bringing your foot towards your glutes while keeping your hips pressed down. 6. Slowly lower your foot back to the starting position without allowing your hips to lift. 7. Repeat for the desired number of repetitions, then switch legs.

Common mistakes to avoid

Avoid arching your back or lifting your hips off the mat during the movement. Do not rush the motion; keep a slow and controlled pace. Make sure to keep your grounded leg and hips stable throughout the exercise.

Benefits

Specific benefits of the exercise

Isolates and strengthens the hamstrings, improving flexibility and muscle endurance. This exercise can enhance performance in activities requiring leg strength and stability.

Expected results and timeframe

With consistent training (2-3 times a week), you can expect to notice improved hamstring strength and muscle tone within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for beginners looking to strengthen their hamstrings, athletes preparing for sports requiring strong leg muscles, and individuals recovering from injuries that limit leg extension.

Scientific studies supporting its effectiveness

Research suggests that hamstring isolation exercises help prevent injuries (such as strains) and improve muscular balance in lower body workouts. Studies highlight the importance of strengthening these muscles for athletes.

Variations

Beginner modifications

To make this exercise easier, perform the hamstring curl without using a Superband or perform the curl with both legs at the same time on a stability ball.

Advanced progressions

For advanced levels, increase the resistance of the Superband, perform the curl while adding a stability element (e.g., using a balance board), or include pauses at the top of the curl for added difficulty.

Integrations

Complementary exercises

Include exercises such as glute bridges, leg presses, and squats to complement the hamstring curl and target surrounding muscle groups.

Super set recommendations

Pair the Superband Prone Single Leg Hamstring Curl with a quadriceps-focused exercise like a bodyweight squat or a leg extension to maximize lower body engagement.

Sample workout routines

A sample lower body workout could consist of: 1. Bodyweight Squats – 3 sets of 10-15 reps, 2. Superband Prone Single Leg Hamstring Curl – 3 sets of 12-15 reps per leg, 3. Glute Bridges – 3 sets of 12-15 reps.

Exercise combinations

Combine with mobility exercises such as dynamic stretches for the hamstrings, or stability exercises for the core to enhance overall performance.

Best time to do this exercise in your workout

This exercise is best performed towards the beginning of your workout after a proper warm-up, when your muscles are fresh and can benefit from focused strength training.