Supported Standing Hamstring Curl

HamstringsWall or Chair Support

A simple standing isolation movement to target the hamstrings. Using support helps maintain balance so you can focus entirely on flexing the working muscle.

How to do it

1Face a wall or chair and lightly place your hands on it for support.

2Shift your weight to your standing leg, keeping a soft bend in that knee.

3Keeping your knees aligned, smoothly flex your working leg and drive your heel toward your glute.

4Squeeze at the top for a second, feeling full tension in your hamstring.

5Lower your foot back to the floor under control without fully relaxing at the bottom.

Common mistakes

Letting your working knee drift forward past your support leg, reducing hamstring activation.

Leaning your torso forward to cheat the heel up higher.

Dropping your foot rapidly instead of maintaining tension on the way down.

Breathing

Exhale as you flex your leg and lift your heel. Inhale as you lower your foot back to the floor under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.