Hip lifts off the floor on the curl
Hip flexors pull the pelvis up; the hamstring loses its isolated position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pull · Lower Body
Band Hamstring Curl (Lying)
Coaching cues
- Anchor a band low; loop it around one ankle; lie prone on the floor
- Curl the banded leg toward the glute against the band resistance
- Pause at peak flexion; lower slowly under band tension
- The band provides increasing resistance through the curl — harder at the top
Common faults 2
Foot turns outward on the curl
External rotation shifts the emphasis away from the biceps femoris.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗