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: 3×8 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.