Exercise of the Week: Towel Leg Curl

August 3, 2011

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performanceincluding 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.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...

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