Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Towel Leg Curl, a lower body movement that specifically targets the hamstrings.
Who’s Doing It
Connor Barwin, Houston Texans DE
Muscular Benefits
Increases hamstring strength
Increases glute strength
Develops core muscles
Sports Performance Benefits
Activates the hamstrings in a motion similar to a Leg Curl, but adds a functional component by engaging the glutes and core muscles, making the movement more closely resemble how the lower body is used during sports
Increased hamstring strength results in improved running speed and mechanics
Offsets emphasis on quad strength, creating balanced lower body power
Develops the hamstrings with a knee flexion movement, which helps stabilize the joint and prevent injuries to the ACL and other ligaments
Towel Leg Curl
Lay with back on ground and hands out to side
Place towel on a low-friction surface and place feet on towel
Bridge hips toward ceiling
Flex knees and hips to slide feet toward glutes until feet are directly under knees
With control, extend knees and hips and slowly return to start position
Repeat for specified reps
Sets/Reps: 3x8 with 60 seconds rest
Coaching Points
Place towel on a low-friction surface
Squeeze glutes and hamstrings at top of movement
Keep core tight
Do you have an exercise that you want to see featured as a STACK Exercise of the Week? Tweet us at @STACKMedia to let us know.
