Supine hips-extended leg curls are a highly effective exercise that engages the hamstrings, glutes, and core, promoting strength, stability, and injury prevention. This movement demands control and coordination, making it a must for lifters, athletes, and fitness enthusiasts who want well-rounded lower-body development. Here’s everything you need to know to perfect this powerful exercise.
Key Muscles Worked
| Muscle Group |
Primary Activation |
Secondary Activation |
| Hamstrings |
Knee flexion and hip extension |
Controls eccentric motion |
| Gluteus Maximus |
Stabilizes hips and extends pelvis |
Supports movement control |
| Core (Abdominals) |
Maintains balance |
Engages during leg movement |
| Calves (Gastrocnemius) |
Assists knee flexion |
Adds ankle stability |
Why Include Supine Hips-Extended Leg Curls in Your Program?
- Functional Strength – Develops posterior chain muscles, improving athletic performance.
- Injury Prevention – Strengthens the hamstrings, reducing the risk of tears and pulls.
- Core Engagement – Promotes lumbar stability through constant abdominal activation.
- Improved Mobility – Increases hip and knee flexibility, aiding recovery and athletic movement.
Proper Execution: Step-by-Step Guide
- Setup:
- Lie on your back with heels on a stability ball or sliders, arms by your sides for support.
- Keep knees slightly bent and hips off the ground.
- Curl Movement:
- Engage your hamstrings to pull your heels toward your glutes while maintaining raised hips.
- Avoid letting your hips sag—keep them extended throughout.
- Peak Contraction:
- Hold the top position momentarily to maximize hamstring engagement.
- Return to Start:
- Slowly extend your legs, keeping hips elevated and core tight.
Tips for Maximum Effectiveness
- Control the Movement: Perform slow, deliberate curls to maximize muscle activation.
- Avoid Sagging Hips: Maintain a straight line from shoulders to knees for full posterior engagement.
- Use Stability Tools: Incorporate balls, TRX straps, or sliders to increase difficulty and variety.
- Activate the Glutes: Focus on glute contraction to prevent excessive lower back strain.
Common Mistakes to Avoid
| Mistake |
Impact on Performance |
| Hips dropping during curls |
Reduces hamstring and glute engagement |
| Relying on momentum |
Decreases muscle activation and increases injury risk |
| Incomplete range of motion |
Limits strength and flexibility gains |
| Poor core activation |
Causes lower back strain |
Choosing the Right Progression
| Level |
Variation |
Sets/Reps |
| Beginner |
Stability ball leg curls |
3 sets of 12-15 reps |
| Intermediate |
TRX leg curls |
4 sets of 10-12 reps |
| Advanced |
Single-leg ball curls |
3 sets of 8-10 reps per leg |
Integrating Supine Hips-Extended Leg Curls into Your Routine
| Workout Type |
Exercise Placement |
Recommended Volume |
| Lower Body Strength |
Start of workout |
3–4 sets of 8–10 reps |
| Hamstring Isolation |
Middle of workout |
3–4 sets of 12–15 reps |
| Recovery/Prehab |
End of workout |
2–3 sets of 15–20 reps |
Tools and Equipment to Enhance the Exercise
| Equipment |
Effect |
Recommendation |
| Stability Ball |
Adds balance challenge |
Best for beginners |
| TRX Suspension Trainer |
Increases instability |
Great for core activation |
| Foam Sliders |
Enables smooth motion |
Perfect for home workouts |
| Resistance Bands |
Provides additional tension |
Useful for advanced lifters |
Complementary Exercises for Hamstring Development
- Romanian Deadlifts: Focus on hamstring lengthening under load.
- Nordic Hamstring Curls: Build eccentric hamstring strength and resilience.
- Hip Thrusts: Activate the glutes and posterior chain synergistically.
- Glute-Ham Raises: Train hip extension and knee flexion simultaneously.
Conclusion
Supine hips-extended leg curls are a dynamic exercise that targets the hamstrings while engaging the glutes and core. Incorporating this movement into your training regimen ensures you build strong, resilient muscles that are essential for performance and injury prevention. Stay consistent, focus on proper form, and explore progressions as you improve. This exercise will elevate your lower-body strength and enhance overall athleticism.
