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Hamstrings · Beginner

Row Erg Hamstring Curl

Supine hamstring curl using the rowing-machine seat as a sliding platform while the hips remain bridged.

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Row Erg Hamstring Curl demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Row Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back behind the rower with both heels centered on the movable seat and arms resting beside the body.
  2. 02Lift the hips into a bridge and keep the pelvis level.
  3. 03Slide the seat away by extending the knees slowly while maintaining hip height.
  4. 04Contract the hamstrings to draw the seat back toward the glutes without letting the hips sag.
  5. 05Complete the repetitions under control, then lower the hips before removing the feet from the seat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLying Leg CurlComparable substituteStability Ball Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good MorningComparable substituteSingle-Leg Romanian DeadliftComparable substituteDumbbell Romanian Deadlift

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