Chair Seated Hamstring Curl

Positioning:

• Sit on the edge of a sturdy chair with your back straight and feet flat on the ground.

• Place your hands on the sides of the chair for support.

• Keep your knees bent at a 90-degree angle, ensuring your knees are aligned over your ankles.

Starting Position:

• Keeping your right foot flat on the ground, lift your left foot off the ground, bending the left knee.

• Bring your left heel towards your glutes, engaging your hamstring muscle.

Movement:

• Slowly curl your left leg back down to the starting position, keeping control throughout the movement.

• Repeat this curling motion for the desired number of repetitions.

Switch Sides:

• After completing the repetitions with your left leg, switch to your right leg and repeat the same movement.

Breathing:

• Inhale as you curl your heel towards your glutes and exhale as you lower your leg back down.

Repetitions:

• Aim for 10-15 repetitions on each leg for a complete set.

Tips:

• Keep your movements slow and controlled to maximize engagement of the hamstrings.

• Avoid leaning back or using momentum; focus on isolating the movement to your legs.