SHIFT Fit
Standing alternating hamstring curl
Standing alternating hamstring curl: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with feet hip-width apart.
- Alternate curling heels backwards with arm swing. Keep torso upright throughout.
- 5 minutes continuous at an easy conversational pace. Start and finish gently. This is a duration option, not a fitness-level assessment. Keep torso upright throughout.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 5 minutes continuous at an easy conversational pace. | none |
| beginner | 10 minutes continuous at an easy conversational pace. | none |
| beginner | 15 minutes continuous at an easy conversational pace. | none |
| beginner | 2 minutes easy, then 4 × (1 minute moderate + 1 minute easy), then 2 minutes easy. | none |
| beginner | 2 minutes easy, then 4 × (2 minutes moderate + 1 minute easy), then 2 minutes easy. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Arching the lower back; swinging the thigh; pulling the heels back abruptly. Exercise check: Keep torso upright throughout.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.