Lying Supine Isometric Single Leg Hamstring Curl
Lying Supine Isometric Single Leg Hamstring Curl Exercise Description
The Lying Supine Isometric Single Leg Hamstring Curl is a floor-based, no‑equipment drill that builds tension in the hamstrings while you stabilize the pelvis and trunk. Performed one leg at a time, it uses an isometric knee‑flexion effort (trying to draw the heel toward the hips without actual movement) combined with a light hip bridge. Primary muscles are the hamstrings (biceps femoris, semitendinosus, semimembranosus). The gluteus maximus assists to keep the hips extended and level, while the abdominal wall and deep spinal stabilizers maintain a neutral spine. Because the contraction is held rather than moved through range, this variation emphasizes controlled posterior‑chain engagement with minimal joint motion. It’s useful for learning to “lock in” hamstring tension, manage pelvic position, and resist rotation during single‑leg work.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Supine Isometric Single Leg Hamstring Curl Exercise
‘- Lie on your back on a non‑slip surface; arms slightly out from your sides with palms down.
– Bend the working knee so the heel is on the floor; keep toes up (ankle dorsiflexed) and heel “heavy.”
– Lift the other leg off the floor so it doesn’t assist; keep thighs aligned and hips level.
– Brace the abdominal wall, set ribs down, and maintain a neutral spine.
– Gently lift the hips into a shallow bridge without arching the low back.
– Drive the working heel straight down and attempt to pull it toward your glutes without letting it move (isometric knee flexion).
– Keep the knee pointing straight ahead; avoid hip drop or pelvic rotation.
– Breathe steadily while holding the contraction; keep neck and shoulders relaxed.
– Lower the hips with control, reset, and repeat on the other side.
Lying Supine Isometric Single Leg Hamstring Curl Tips
‘- Lie on a non-slip surface and place your arms slightly out from your sides with palms down for support.
– Bend the working knee so the heel is on the floor, keeping the toes up and the heel feeling “heavy.”
– Lift the non-working leg off the floor so it cannot assist, and keep both thighs aligned with hips level.
– Brace your abdominal wall, set your ribs down, and maintain a neutral spine throughout the hold.
– Lift into only a shallow bridge and avoid arching your lower back as the hips rise.
– Drive the working heel straight down and try to pull it toward your glutes without letting the heel actually move.
– Keep the working knee pointing straight ahead to avoid unwanted rotation.
– Watch for and avoid hip drop or pelvic rotation while you hold the contraction.
– Breathe steadily during the hold and keep your neck and shoulders relaxed.
– Lower your hips with control, then reset and repeat on the other side.
Lying Supine Isometric Single Leg Hamstring Curl Beginner Introduction
The Lying Supine Isometric Single Leg Hamstring Curl is a bodyweight floor exercise that centers on controlled muscle tension rather than big movements. One leg works at a time while the body is set in a gentle bridge, so the working side of the back of the thigh does most of the effort. The glutes help lift and steady the hips, and the abs and lower back provide support so the spine stays stable on the ground.
During the effort, the working heel presses into the surface and “acts” as if it is sliding toward the hips, yet the leg remains fixed in place. This creates a strong, static squeeze through the hamstrings with very little motion at the joints. Because the other leg is lifted and not assisting, the exercise also challenges the body to hold the pelvis steady and limit any twisting. That combination makes it useful for building awareness of hamstring tension and whole‑body stability in single‑leg positions.