Supported Hamstring Curl
The supported hamstring curl is a bodyweight strength exercise targeting the hamstrings, performed while holding a desk or chair for balance. It involves curling one heel upward toward the glutes in a standing position to isolate and strengthen the hamstring muscles.
How to do it
- Stand behind your desk or chair and hold onto it lightly with both hands for balance.
- Shift your weight onto your left leg, keeping it slightly bent at the knee.
- Bend your right knee and curl your right heel upward toward your glutes as far as comfortably possible.
- Hold the curled position for 1-2 seconds, squeezing your hamstring at the top.
- Slowly lower your right foot back to the floor. Repeat for the desired number of repetitions, then switch legs.
Form cues
- Stand tall with a neutral spine
- Keep your thighs parallel
- Squeeze your glutes at the top
- Control the movement on the way down
- Avoid arching your lower back
Breathing: Exhale as you curl your heel upward and inhale as you return to the starting position.
Common mistakes
- Swinging the leg, which uses momentum instead of muscle
- Arching the back, which can cause strain
- Moving too quickly, which reduces the time the muscle spends under tension
- Leaning too far forward, which shifts focus away from the hamstrings
Muscles worked
Primary: hamstrings. Secondary: glutes.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3 sets x 10-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your knee or lower back, stop immediately and choose a gentler movement.
- If you have a history of knee injury, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel a gentle contraction in the back of your thigh (the hamstring) and a slight engagement in your glutes.
What if I feel a cramp in my calf?
This is common for beginners. Try to keep your foot relaxed rather than pointing your toes, and focus on initiating the movement from your knee.
Can I do this without holding onto anything?
Yes, but holding onto a chair or desk helps you isolate the hamstring better by removing the need to focus on balance.