Hanging Straight Hip Leg Curl

Hanging Straight Hip Leg Curl

Classification

Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull

Instructions

Preparation

Lay supine under fixed horizontal bar. Grasp bar with wide overhand grip. Straighten and raise body off of floor keeping heels on floor.

Execution

Pull body toward feet by bending knees while keeping hips straight. Roll onto feet until knees are fully flexed. Return body to original position by extending knees. Repeat.

Comments

Positioned bar so back is slightly above floor once grip is established. Keep low back and hips straight throughout movement. With hips fully extended, Hamstrings enter active insufficiency near complete knee flexion.  Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius, allowing it to assist in knee flexion.

Easier

Movement can be made easier by positioning feet closer to bar. Alternatively, hips can be allowed to bend during knee flexion thereby largely avoiding active insufficiency of hamstrings.

Harder

Movement can be made more challenging by positioning feet further away from bar.

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