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Kneeling No Weight Hamstring Curl Exercise
The kneeling no weight hamstring curl is a fantastic hamstring and booty builder. The great thing about this exercise is that in addition to using your hamstrings to complete the movement, it places a lot of emphasis on your buttocks. The main reason is that your hip and booty have to be activated in order to keep your leg in place and as you curl your leg in.
As you curl your leg in, you will elevate your leg slightly to activate even more muscle tissue in your hips and booty. The kneeling no weight hamstring curl will take a bit of time to get used to but it is one of the better booty building exercises out there! Give it a try, it is well worth the effort.
Kneeling no weight hamstring curl exercise - Start position
Kneeling no weight hamstring curl exercise - Right leg position and curl
Kneeling no weight hamstring curl exercise - Left leg position and curl
Position for the kneeling no weight hamstring curl exercise
Place either a yoga mat or a towel on the floor (you may want to use a pillow under your knee if you have bad knees). Kneel on your hands and knees until your knees are at a 90 degree angle. Retract your shoulders and puff your chest outwards. Slightly arch your back and stick your buttocks out. Raise your left leg and fully extend it until it is just above parallel with the floor.
How to perform the kneeling no weight hamstring curl exercise
Bending at the knee, curl your left leg towards your
buttocks while slightly raising your leg (or keeping it level with the floor).
Pause for a second in the curl position, squeeze your hamstring and buttocks and
extend your leg back to the start position. Repeat for the desired amount of
repetitions.
Do the same for your right leg and repeat for the desired amount of
repetitions.
Breathing
Breathe in as you curl your leg inwards and breathe out as your extend leg back.
Important points for the kneeling no weight hamstring curl exercise
· Keep your back and shoulders stationary. Let your hips, buttocks and hamstrings to the work.
· Keep your hands and knees on the floor at all times
· Keep your back straight
· The higher you lift your leg the harder the exercise is. Keep your leg level and parallel with the floor as you perform the exercise. If you can raise your leg higher, that will activate more muscle tissue.
· Try not to look down as this will round your back. Try and tilt your head up until you are looking at the wall in front of you.
Video for the kneeling no weight hamstring curl exercise
Related Exercises:
The Kneeling Reverse Leg Kickback Exercise
The Kneeling Reverse Leg Circles Exercise
The Alternating Frog Kick Exercise
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.