Hamstring curl / Legcurl





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Published on Jun 20, 2013

Hamstring curl / LegCurl on kBox. #kBoxLegCurl
Works hamstrings, gluts. Great for strength, balance and control.

-Use the extension cord round the wrist.
-Stand on kBox facing the side.
-Make sure you have correct end position, adjust the cord length.
-Put flywheel in motion with a gentle pull and go to extended position.
-Pull submaximal in the first repetition.
-If cord length feels fine in the the top position in the first submaximal repetition, pull maximal the second time in lower position.
-Do the number of reps you decided before the exercise.
-Rest accordingly after set is ended.
-For less balance but increased strength use something for balance, hold on to partner or fixed object like a rail or something.

-For eccentric overload you can try to not resist the flywheel in the way down until in the end and decelerate all energy in a short period of time in the lower position.
-Training partner / coach can add extra energy in the concentric phase by assisting in the concentric phase which will load the flywheel with extra kinetic energy. If the athlete decelerate by him/her self there will be a substantial overload in the subsequent eccentric phase.

For more about eccentric overload check the kBox Training Guide or see our flywheel introduction video:


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