Band Prone Hamstring Curl

When choosing exercises, one of your main considerations should be the muscle length you’re training them in. Exercises that train them in their longest position (think hips bent with knees straight) do a great job, but as do exercises that train them in their shortened position (think hips straight with knees bent).

Banded hamstring curls put your hips in a straightened position, working through knee flexion. With this position and the ascending band resistance, these load the hamstrings most in their shortened position. Because of this, these do a crappy job of training your hamstrings in their lengthened position. But the squeeze and pump you get on these more than make up for it.

Combine them with something more hip-dominant (like RDLs, back extensions, pull throughs etc.) to cover all bases. Sets of 20-30 reps work well towards the back end of a workout. Or start with them; some say their squats feel smoother after they get a hamstring pump using these bad boys. – Gareth Sapstead

Band Prone Hamstring Curl muscle cars
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