Knee Curl

Teaching points

• Position the roller (or pad) so that it is on the lower calf when you lay down
  
  
• Lay face down, with the knees straight
  
  
• Keep the pelvis down against the bench as you bend your knee
  
  
• Once your lower leg is perpendicular (at a right angle) to the floor, stop and return to the starting position

Variations & progressions

• Perform one leg at a time. This is especially useful following injury to prevent compensation with the stronger leg

Muscles worked

• Biceps Femoris
  
  
• Semimembranosus
  
  
• Semitendinosus

Alternative exercises

• Hamstring curl using a swiss ball
  
  
• Squat
  
  
• Leg Press
  
  
• Hip extension using a resistance band

Related injuries

• Hamstring strain
  
  
• Hamstring contusion
  
  
• Anterior Cruciate Ligament tear