PILATESOLOGY ENCYCLOPEDIA
Long Box: Hamstring Curls
LEVEL
Intermediate
SETUP
1 - 2 springs, Footbar down, Box in Long position
Repetitions
5 - 10x
Goals & Benefits
- Strengthens hamstrings and glutes
- Develops strength needed for hip extension
- Teaches stabilization of the pelvis while lying prone
- May be done with one leg at a time to balance strength
Tips & Cues
- Knees should be just off box, straps set up as for Short Spine
- Rotate pubic bone into box, keep hip points evenly anchored, abs lifted
- Lift thighs slightly off box as feet pull toward buttocks
- Finish by reaching back to ankles to prepare the Rocking exercise
