Hanging Hamstring Curls

Today's workout of the day will be replaced by an exercise that will kick your hamstrings and inner thigh muscles into shape. This Exercise is the Hanging Hamstring Curl 

Items Needed

1. Dumbbell
2. Pull-up or chin-up bar
3. Plyobox, aerobic stepper, bench, or partner
4. Towel

Set-up

There are several ways to set this one up. 

Ideal Set-up

• Stand underneath the pull up bar
• Jump up to the pull up bar 
• Have a partner place the dumbbell in between your ankles with the dumbbell plates both in front and in back of the ankle
• If you have small ankles wrap a towel around the bar of the dumbbell (this will limit movement and increase comfort)   

Second Best set-up

• Stand underneath the pull up bar on a plyobox, stepper or bench 
• Place a dumbbell in between your ankles with the dumbbell plates both in front and in back of the ankle
• If you have small ankles wrap a towel around the bar of the dumbbell (this will limit movement and increase comfort)    
• Reach up and grab the pull-up bar 

Action

This exercise is performed in the same manner as a standard bicep curl!

1. Support the dumbbell in between your legs by squeezing in the thighs
2. Bend at the knees bringing the dumbbell up towards your buttocks - similar to a bicep curl
3. Return to the starting position
1. To increase the level of difficulty slow down on the return
4. Repeat
5. Have your partner remove the dumbbell when you have finished
1. Don't have a partner; lower yourself to your platform and remove the the dumbbell during your rest period
6. Lower yourself from the pull-up bar

Modification

All exercises can be modified so here is one modification

1. Start as you normally would for this exercise
2. Support the dumbbell in between your legs by squeezing in the thighs
3. Bend at the knees bringing the dumbbell up towards your buttocks
4. While in the latter position bring your knees up towards your chest resembling a tucked position
1. To increase the level of difficulty slow down on the return
5. Return to starting position
6. Repeat