Try the Ab Dolly Hamstring Curl

The Ab Dolly Hamstring Curl is a great exercise that targets the hamstrings, glutes, and core. It can be performed using an ab dolly or a similar sliding device. Follow these steps to perform the exercise properly:

Equipment Needed

Ab dolly or any sliding device (like a towel or furniture sliders)
Exercise mat (optional for comfort)

Steps to Perform the Ab Dolly Hamstring Curl

Step 1: Starting Position

Setup: Lay supine on the floor with your knees and feet hip-width apart. Place the ab dolly under your feet.
Position Your Body: Keep your body straight from your head to your knees. Your hips should not sag; maintain a neutral spine.

Step 2: Engage Your Core

Activate: Lift your hips up in a glute bridge. Tighten your core muscles to stabilize your body (squeeze your glutes). This will help protect your back during the movement.

Step 3: Begin the Curl

Slide Back: Slowly push the ab dolly away from you by extending your legs while maintaining your heels in contact with the dolly. Inhale as you extend.
Control the Movement: Avoid letting your hips drop; keep your core engaged.

Step 4: Curl Back In

Return Motion: Exhale and pull the ab dolly back toward your butt by bending your knees, engaging your hamstrings. Keep your core tight throughout this motion.
Complete the Curl: Ensure that your hips remain stable and return to a glute bridge, squeezing your glutes on each repetition.

Step 5: Repeat

Repetitions: Perform3 x 10-15 repetitions, ensuring good form on each rep. Rest as necessary between sets.

Tips for Effective Execution

Focus on Control: Move slowly through both the extension and contraction phases to maximize muscle engagement.
Avoid Overextension: Don’t push the dolly too far to the point where you’re losing form or putting strain on your back!
Breathe Evenly: Maintain a steady breathing pattern throughout the exercise.

Conclusion

Incorporating the Ab Dolly Hamstring Curl into your fitness routine can help strengthen your hamstrings and improve core stability. As you progress, you can increase the number of repetitions or combine this exercise with other lower body movements for a complete workout. Always remember to listen to your body and adjust the intensity as needed.

Published by First-Fitness

I used to work in gyms for the free membership, do cardio on the treadmills, and get advice from people I thought were in shape. Then I worked for a professional strength coach and it changed the way I thought about personal training. I did not know improving core strength could alleviate if not eliminate low back pain and get people up and moving again. I did not know that a strong cardiovascular system meant greater energy and improved mood for work and play. I did not realize I could help someone improve their self esteem, vitals, relieve stress, or strengthen the body armor for old age. The last part took longer to realize, but it’s safe to say with consistency of effort… I can change your life through fitness! View more posts

Don’t Have Hamstring Curl Machine?

Try the Ab Dolly Hamstring Curl

Equipment Needed