Long Box: Hamstring Curls
Intermediate (6/10)Reformer
Position: ProneEnergy: 5/10~45s
Cueing
Lie prone on box; strap one foot; curl heel towards glute; keep pelvis stable and hips anchored.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Lighter springs; move slower; smaller range of motion.
Progressions
Heavier springs; add pulses at peak contraction; maintain perfect form.
Common Errors
Rocking the hips; snapping the carriage; losing leg alignment.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
