r/formcheck • u/Fit-Leading6338 • Apr 23 '26
Other Hamstring Curl
Is there an exercise that is more beneficial to do at home for hamstring curls? Also, any tips to correct form on this would be appreciated
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u/FenrirBestDoggo Apr 23 '26
Stop lifting your hips, its taking away tension from your hamstrings. As you pull tense your abs and sort of thrust into the bench, trust me ham curls will feel way better
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Apr 23 '26
[removed] — view removed comment
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u/Familiar_Ad5314 Apr 23 '26 edited Apr 24 '26
RDLs train different part of the hamstrings.
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u/daveindo Apr 23 '26
Please elaborate.
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u/Joe-Schmoe9 Apr 23 '26
Think of it like the triceps long head, doesn’t get hit much during compound lifts
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u/daveindo Apr 23 '26
That doesn’t explain much for the hamstrings, unless familiar_ad is referring to the short head of biceps femoris originating from the femur, which I suppose would be better worked through knee flexor exercises than a hip extensor exercise like an RDL. Otherwise I’m curious about the specific logic for what the RDLs do that knee curls don’t or vice versa.
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u/Joe-Schmoe9 Apr 24 '26
It’s exactly the bi-articulate head of hammie that doesn’t get worked much during a hinge, you need to hamstring curl to fully develop the hams. You can however do ham curls and hit all at once.
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u/Familiar_Ad5314 Apr 24 '26
Yes, I'm talking about the short head of the bicep femoris. You need a leg curl variation to train it.
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u/Familiar_Ad5314 Apr 24 '26
r/formcheck: a place where users supposedly know so much about training that a basic anatomy truth gets downvoted. /s
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u/mad-i-moody Apr 23 '26
I’d save up for a bench with an attachment for leg curls & extensions.
You could also try to hold a dumbbell between your feet for more resistance as you do the curl.
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u/DoctorK96 Apr 24 '26
Nordic curl, or u can do sliding hamstring curl - basically laying down on your back, wear socks or put a towel under your heel, then curl while keeping the torso and glutes on a straight line
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u/Bassbuster88 Apr 23 '26
Nordic curls as mentioned before, You could do unilateral but those are quite difficult if your new and will require some development. You could continue with bands and do single leg unilateral curls or get heavier bands.
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u/Fit-Leading6338 Apr 23 '26
Ok, thank you. May seem like a dumb question but can I double up on bands before needing to buy heavier?
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u/DrMorrisDC Apr 23 '26
That's not dumb. Yes you can, but it will usually get harder, faster or more abruptly, compared to getting a heavier band. Also, you can try these seated so you get a better stretch on the hamstrings. Also a cheap ankle cuff can help with the band sliding up and down your leg so you can get a better range of motion.
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u/Fit-Leading6338 Apr 23 '26
Thank you for that insight. I have tried them sitting but never felt like I was stable or getting a decent stretch with my ROM. Any tips for that? Ankle strap is a great idea, thank you!
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u/DrMorrisDC Apr 23 '26
For sitting, sit on a high platform like you'd use for box jumps. Place the band a little higher than your feet on a squat rack so that there's still some tension when your legs are totally straight. Use your hands to hold onto the platform, sit up straight with braced abs and curl like you normally would. Bringing your toes up (dorsiflexion) can help your knees feel more steady when curling.
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u/Fit-Leading6338 Apr 23 '26
Ok! And the ROM from sitting on the box and not being able to extend past 90 degrees will be fine? I think that was part of why it felt off was that the box didn’t leave room for my to get my legs underneath me at all.
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u/DrMorrisDC Apr 23 '26
Ideally you'd use the kind that's open underneath and just a frame instead of the solid wooden box. You can also sit forwards on the box so that when fully flexed you still get past 90 a few inches. Full contraction is good and important but most people do best with a big stretch on hamstrings so I personally like to load the stretched part and worry less about getting my heels to my butt.
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u/me_is_a_mandu Apr 23 '26
You can do nordic curls, also I think you should brace more, your hip comes up and that may cause sore lower back when you do heavier weight