Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Towel Leg Curl, a lower body movement that specifically targets the hamstrings.
Who's Doing It
- Connor Barwin, Houston Texans DE
Muscular Benefits
- Increases hamstring strength
- Increases glute strength
- Develops core muscles
Sports Performance Benefits
- Activates the hamstrings in a motion similar to a Leg Curl, but adds a functional component by engaging the glutes and core muscles, making the movement more closely resemble how the lower body is used during sports
- Increased hamstring strength results in improved running speed and mechanics
- Offsets emphasis on quad strength, creating balanced lower body power
- Develops the hamstrings with a knee flexion movement, which helps stabilize the joint and prevent injuries to the ACL and other ligaments
Towel Leg Curl
- Lay with back on ground and hands out to side
- Place towel on a low-friction surface and place feet on towel
- Bridge hips toward ceiling
- Flex knees and hips to slide feet toward glutes until feet are directly under knees
- With control, extend knees and hips and slowly return to start position
- Repeat for specified reps
Sets/Reps: 3x8 with 60 seconds rest
Coaching Points
- Place towel on a low-friction surface
- Squeeze glutes and hamstrings at top of movement
- Keep core tight
Do you have an exercise that you want to see featured as a STACK Exercise of the Week? Tweet us at @STACKMedia to let us know.
Photo Credit: Getty Images // Thinkstock
