Circle Hamstring Curl
Beginner (3/10)Magic Circle
Position: ProneEnergy: 4/10~45s
Cueing
Lie prone, circle between ankles; curl heels toward seat; keep hips anchored.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus Maximus
Secondary Muscles
Gluteus MediusHamstringsGastrocnemiusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Smaller range; no circle; fewer reps.
Progressions
Add a hold at the top; pulse the circle; lift knees slightly.
Common Errors
Lifting hips; snapping knees; neck strain.
Contraindications
- KNEE_SENSITIVITY
