{"id":1833627,"date":"2023-02-03T07:51:11","date_gmt":"2023-02-03T12:51:11","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1833627"},"modified":"2023-02-03T07:54:18","modified_gmt":"2023-02-03T12:54:18","slug":"this-bodyweight-leg-exercise-will-wreck-you","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/this-bodyweight-leg-exercise-will-wreck-you\/","title":{"rendered":"This Bodyweight Leg Exercise Will Wreck You"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"&quot;\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Fthis-bodyweight-leg-exercise-will-wreck-you%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1833627&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47-->\n<div class=\"post\" itemprop=\"articleBody\">\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/b7e0c36c7dfa517731179a39347b4a18a9c9fe3b.jpeg\" data-download-href=\"\/uploads\/short-url\/qeEVGsuEXoaNYcYk1sf0CdrbFmb.jpeg?dl=1\" title=\"Bodyweight-Exercise\" rel=\"noopener nofollow ugc\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/b7e0c36c7dfa517731179a39347b4a18a9c9fe3b_2_690x282.jpeg\" alt=\"Bodyweight-Exercise\" data-base62-sha1=\"qeEVGsuEXoaNYcYk1sf0CdrbFmb\" width=\"690\" height=\"282\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/b7e0c36c7dfa517731179a39347b4a18a9c9fe3b_2_690x282.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/b7e0c36c7dfa517731179a39347b4a18a9c9fe3b.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/b7e0c36c7dfa517731179a39347b4a18a9c9fe3b.jpeg 2x\" data-dominant-color=\"414451\"   style=\"display:none\"><\/a><\/div>\n<div class=\"onebox lazyYT lazyYT-container\" data-youtube-id=\"eciN8s12oZE\" data-youtube-title=\"This Bodyweight Leg Exercise Will Destroy You\" data-parameters=\"feature=oembed&#038;wmode=opaque\">\n  <a href=\"https:\/\/www.youtube.com\/watch?v=eciN8s12oZE\" target=\"_blank\" rel=\"noopener nofollow ugc\"><br \/>\n    <img loading=\"lazy\" decoding=\"async\" class=\"ytp-thumbnail-image\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/7701daed1f4b6d44dd49407e47812aef0aa00228.jpeg\" title=\"This Bodyweight Leg Exercise Will Destroy You\" width=\"480\" height=\"360\" alt=\"image\" \/><br \/>\n  <\/a>\n<\/div>\n<h3>\nAll you need to play is the floor and a ball<\/h3>\n<blockquote>\n<p>Include this in your workouts. With just your body weight, it\u2019ll build your hamstrings, glutes, and calves. It can be done anywhere.<\/p>\n<\/blockquote>\n<hr \/>\n<h3>\nIt looks easy. Spoiler Alert: It\u2019s Not!<\/h3>\n<p>The <a href=\"https:\/\/amzn.to\/2LO5AaV\" rel=\"noopener nofollow ugc\">Stability<\/a> Leg curls are one of those exercises that lifters tend to overlook because they think it is too difficult. Don\u2019t be fooled. Lifters who have been lifting for years often feel pain in their legs when they first attempt it.<\/p>\n<p>Think of this ham curl as a way to balance out the volume you\u2019re placing on all the quad work you do. Whenever my knees get cranky, it\u2019s a reminder to refocus my efforts on these. It can also be used as a warm-up for the lower body, even though it is difficult. You can also build strength and size by using the right progression for your level.<\/p>\n<p>Begin with the stability ball ham curl and then work your way up to the progressions.<\/p>\n<h4>\n1. The Standard Stability Ball Ham Curl<\/h4>\n<ul>\n<li>Begin by placing your calves on the ball. Keep your legs straight and your arms extended to the sides.<\/li>\n<li>You can raise your hips by pressing the glutes. Keep your abs straight and the ribs down.<\/li>\n<li>Pull your heels in and extend your hips up simultaneously. Don&#8217;t overarche your back.<\/li>\n<li>The movement should start at the top with a straight line running from your knees down to your hips. Lower down until you reach the starting position. Maintain control by straightening your legs and keeping your hips high.<\/li>\n<\/ul>\n<p>Check out these new variations, which you may not have tried before:<\/p>\n<h4>\n2. Low-Hip Ham Curl<\/h4>\n<p>The easiest position to use is the one with your hips at the lowest. You could also use this as a way to work up to more difficult variations. You could even try this as part of a drop set, which you\u2019ll see below.<\/p>\n<h4>\n3. 2-Up, 1-Down Ham Curl<\/h4>\n<p>Using only one leg on one phase of this exercise is still going to be more challenging than the standard bilateral version, but it won\u2019t be quite as hard as doing it with one leg during both phases.<\/p>\n<h4>\n4. Low-Hip Ham Curl<\/h4>\n<p>This lift is also easier if you curl your legs lower than normal. So this would be a great regression if you don\u2019t quite have the standard version down yet. Even if you do, lowering your hips will shift the emphasis to knee flexion to complete the movement, which might be exactly what you\u2019re going for.<\/p>\n<p>The biceps fimus consists of both a long and a short head. Unlike the other hamstring muscles, the short head of the biceps femoris doesn\u2019t cross the hip joint, so it only assists in knee flexion. This variation will see it more often.<\/p>\n<h4>\n5. Single-Leg Ham Curl<\/h4>\n<p>This is the most difficult variation, as only one leg is being used and the hips are elevated the entire time.<\/p>\n<h4>\n6. Hamstrings of Steel Drop Set<\/h4>\n<p>Combine all these variations for a nasty drop set that\u2019s sure to pump up your leg biceps.<\/p>\n<div class=\"md-table\">\n<table>\n<thead>\n<tr>\n<th><\/th>\n<th>Exercise<\/th>\n<th>Sets<\/th>\n<th>Reps<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>A1.<\/td>\n<td>Single-Leg Curl<\/td>\n<td>1-3<\/td>\n<td>5-10<\/td>\n<\/tr>\n<tr>\n<td>A2.<\/td>\n<td>2-Up, 1-Down Leg Curl<\/td>\n<td>1-3<\/td>\n<td>5-10<\/td>\n<\/tr>\n<tr>\n<td>A3.<\/td>\n<td>Double-Leg (Standard) Curl<\/td>\n<td>1-3<\/td>\n<td>5-10<\/td>\n<\/tr>\n<tr>\n<td>A4.<\/td>\n<td>Low-Hip Up and High-Hip Down<\/td>\n<td>1-3<\/td>\n<td>5-10<\/td>\n<\/tr>\n<tr>\n<td>A5.<\/td>\n<td>Low-Hip Leg Curl<\/td>\n<td>1-3<\/td>\n<td>5-10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p>This series should be done for at least 1-3 sets. Each week, try to add one or two reps.<\/p>\n<h3>\nWhy your Foot Position is Important<\/h3>\n<p>The semimembranosus (inner), semitendinosus and semifemoris (outer), are the hamstrings. Semitendinosus, semimembranosus aid in medial rotation of your leg. Leg curls with the feet slightly inward can put more emphasis on these muscles.<\/p>\n<p>The biceps fimus assists in lateral leg rotation. Therefore, leg curls with your feet slightly outward can be done to emphasize the outer portion of your hamstring. For balanced development, experiment with feet that are turned in, turned out and neutral.<\/p>\n<h4>\nMedial Focus<\/h4>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/1129bcdc1f2961dc7b4719e1dfc1452bd396a92a.jpeg\" data-download-href=\"\/uploads\/short-url\/2rPxswP3UvlrtCZJCQc0bV2bc2m.jpeg?dl=1\" title=\"Medial Focus\" rel=\"noopener nofollow ugc\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/1129bcdc1f2961dc7b4719e1dfc1452bd396a92a_2_689x388.jpeg\" alt=\"Medial Focus\" data-base62-sha1=\"2rPxswP3UvlrtCZJCQc0bV2bc2m\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/1129bcdc1f2961dc7b4719e1dfc1452bd396a92a_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/1129bcdc1f2961dc7b4719e1dfc1452bd396a92a_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/1129bcdc1f2961dc7b4719e1dfc1452bd396a92a.jpeg 2x\" data-dominant-color=\"938A79\" \/><\/a><\/div>\n<h4>\nLateral Focus<\/h4>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/3b469a77b64907c694334b4404f9e1c2dd9fa569.jpeg\" data-download-href=\"\/uploads\/short-url\/8snr8YNqoWvxyVevbx12GaE9VRT.jpeg?dl=1\" title=\"Lateral Focus\" rel=\"noopener nofollow ugc\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/3b469a77b64907c694334b4404f9e1c2dd9fa569_2_689x388.jpeg\" alt=\"Lateral Focus\" data-base62-sha1=\"8snr8YNqoWvxyVevbx12GaE9VRT\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/3b469a77b64907c694334b4404f9e1c2dd9fa569_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/3b469a77b64907c694334b4404f9e1c2dd9fa569_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/3b469a77b64907c694334b4404f9e1c2dd9fa569.jpeg 2x\" data-dominant-color=\"978E7B\" \/><\/a><\/div>\n<h4>\nBalanced Development<\/h4>\n<div class=\"lightbox-wrapper\"><a class=\"lightbox\" href=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/9c84ab83bf3ddf1cefce2a0e476563b2077d923f.jpeg\" data-download-href=\"\/uploads\/short-url\/mkCJeetKZsiHJZ5lmP14JpP6i7B.jpeg?dl=1\" title=\"Balanced Development\" rel=\"noopener nofollow ugc\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/9c84ab83bf3ddf1cefce2a0e476563b2077d923f_2_689x388.jpeg\" alt=\"Balanced Development\" data-base62-sha1=\"mkCJeetKZsiHJZ5lmP14JpP6i7B\" width=\"689\" height=\"388\" srcset=\"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/9c84ab83bf3ddf1cefce2a0e476563b2077d923f_2_689x388.jpeg, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/9c84ab83bf3ddf1cefce2a0e476563b2077d923f_2_1033x582.jpeg 1.5x, https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-content\/uploads\/2023\/02\/9c84ab83bf3ddf1cefce2a0e476563b2077d923f.jpeg 2x\" data-dominant-color=\"9D9582\" \/><\/a><\/div>\n<p>The most difficult position may require extra attention.<\/p>\n<h3>\nHow to Program it<\/h3>\n<ul>\n<li>Stability ball hamstring curls work well in a <a href=\"https:\/\/forums.t-nation.com\/t\/the-best-warm-up-you-can-do-in-10-minutes\/\">warm-up<\/a> You can focus on your lower body during a session. Choose the progression that will allow you to do 1-2 sets with 10-20 reps.<\/li>\n<li>For a strength- and muscle-building workout, choose a variation that allows for 3-4 sets with approximately 6-15 reps.<\/li>\n<li>Pick a variation that allows you to perform 1-3 sets of 15 reps. You can also experiment with the drop set.<\/li>\n<\/ul>\n<p>These can be easily recovered from and you can tolerate higher frequency training weeks. This exercise is simple to do anywhere, and it\u2019s anything but easy. Build hamstrings <a href=\"https:\/\/www.t-nation.com\/training\/9-training-strategies-for-knee-pain\/\" rel=\"noopener nofollow ugc\">Healthy knees<\/a> You will get a reward for your efforts!<\/p>\n<details>\n<summary>\nRefer to<\/summary>\n<h3>\nRefer to<\/h3>\n<ol>\n<li>Jenkins D. Hollinshead\u2019s functional anatomy of the limbs and back (8th ed.) Philadelphia: Saunders.<\/li>\n<\/ol>\n<\/details>\n<p><small>T Nation earns money as an Amazon Associate for qualifying purchases <a href=\"https:\/\/www.t-nation.com\/affiliate-link-policy\/\" rel=\"noopener nofollow ugc\">Continue reading<\/a> Learn more about our policy.<\/small><\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>I poo-poo\u2019d this exercise when I first saw it a while back. Then, I tried it. Turns out, it\u2019s not poo-poo at all. This is very humble. Very sore hammies.<\/p>\n<\/p><\/div>\n<div class=\"post\" itemprop=\"articleBody\">\n<p>Agreed, I hadn\u2019t done them in a few months, just had leg day on Tuesday and decided to throw 3 sets in at the end.  Before cramping began, I only managed 2&#215;15 standard-style curls. I knew I was too fried to stop.  This is a great movement.<\/p>\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>All you need to play is the floor and a ball Include this in your workouts. With just your body weight, it\u2019ll build your hamstrings, glutes, and calves. It can be done anywhere. It looks easy. Spoiler Alert: It\u2019s Not! The Stability Leg curls are one of those exercises that lifters tend to overlook because &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1833630,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","fifu_image_alt":"","footnotes":""},"categories":[547],"tags":[17474,8832,7211,17473],"class_list":["post-1833627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-the-bongino-report","tag-bodyweight","tag-exercise","tag-leg","tag-wreck"],"fifu_image_url":"https:\/\/cndimages.nyc3.digitaloceanspaces.com\/breaking-news\/wp-content\/uploads\/2021\/01\/IMG_2758-scaled-1.jpg","_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1833627","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1833627"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1833627\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/1833630"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1833627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1833627"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1833627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}