Pulley Hamstring Curl Standing

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The pulley hamstring curl standing workout is a targeted exercise for engaging the hamstrings.

The pulley system allows for controlled resistance, isolating the hamstrings and minimizing involvement of other muscles.

By standing and using the pulley, the hamstrings are activated through a full range of motion.

This workout is effective for building strength and stability in the hamstrings without straining other muscles.

Stand facing the pulley machine with your feet shoulder-width apart.
Position the pulley at the lowest setting and attach an ankle cuff to your right ankle.
Hold onto the machine for support and extend your right leg straight back, keeping it in line with your body.
Bend your knee to bring your right heel towards your glutes, using the pulley to create resistance.
Pause for a moment at the top of the movement, feeling the contraction in your hamstring.
Slowly lower your right leg back to the starting position, maintaining control.
Repeat the movement for the desired number of repetitions, then switch to your left leg.

Position yourself in front of the pulley machine, ensuring that the cable is set at the lowest height possible. Stand tall with your feet hip-width apart and your core engaged, maintaining a slight bend in your knees.
Hold the handles of the pulley with a firm grip, keeping your arms extended and your shoulders relaxed. This will allow you to focus solely on engaging your hamstrings throughout the exercise.
Initiate the movement by flexing your knees and slowly bringing your heels towards your glutes. As you do this, concentrate on squeezing your hamstrings, feeling the tension in the back of your legs. Keep your upper body stable and avoid swinging or using momentum.
At the top of the movement, when your heels are closest to your glutes, pause for a brief moment to maximize the engagement of your hamstrings. Feel the contraction in your muscles before slowly returning to the starting position, maintaining control and resisting the weight as you extend your knees.
Throughout the exercise, remember to breathe steadily and avoid holding your breath. Exhale as you curl your legs up and inhale as you lower them down. Focus on the mind-muscle connection, visualizing your hamstrings working and getting stronger with each repetition. With consistency and dedication, you will gradually improve your form and build stronger hamstrings.