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How to Perform Single-Leg Supine Hips-Elevated Leg Curls

ByMike Collins

Single-leg supine hips-elevated leg curls are an effective unilateral exercise that challenges the strength and stability of your glutes, hamstrings, and calves. They require some amount of body coordination to execute correctly, so they may be taxing on a beginner's balance and control. However, advanced lifters can benefit greatly from this movement's ability to challenge the core muscles and refine muscular development in the posterior chain. Consistently performing this traditional move can result in increased muscle development of your hamstrings and glutes, more balanced muscularity in both legs, improved hip mobility, and functional strength for weightlifting activities like deadlifts or squats. All you need is a bench or bed elevating your lower back, with weights hanging from a belt properly attached around the tops of your feet to complete the required resistance – making it suitable for any home gym enthusiast. The sports carryover is clear – cyclists use single-leg supine hip-elevated leg curls for bicycling-specific movements to activate their glutes as should any athlete involved in running or sports drills involving sprinting. Living life requires navigating shifting ground or cleaning objects off high shelves – whatever the task may be, being able to perform strong focal hip flexion movements with this pushup will make all those mundane daily tasks easier. What makes it unique? It easily isolates one leg at a time providing superior strength gains – especially when body positioning is correct and consistent with each rep that you perform. Form tips include squeezing at the top of each repetition focusing on creating peak tension in the target muscles without letting posture falter regardless if lightweight is used or heavy load.

Instructions:

  1. Gird your loins, my friends! Put yourself in starting position by firmly tucking in your posterior and bracing your abdominal muscles. Your tailbone should be tucked under like a turtle hiding in its shell. Think of your ribs as an airplane's landing gear—keep them down at all times.
  2. Now it's time to take off! Draw your shoulder blades together and down towards the back pockets of your trousers, as if you were flying through the air with Superman-like strength.
  3. Securely plant your heels into the ground like tent pegs—there should be no sense of movement or wobbling.
  4. Make the most of your journey, and at the apex of your leg curl bring your feet towards your hips with all the vigor of an eagle soaring through the clouds. Make sure to activate those glutes while maintaining abdominal control, as if you were a muscular Hercules—tailbone tucked under, ready for battle!
  5. And don't forget to enjoy the view!