Standing · Strength · 45 seconds

Standing heel curl

Also called standing hamstring curl, standing knee bend or standing leg curl.

How to do a standing heel curl

1. Stand tall behind a sturdy chair and hold its back.
2. Bend one knee to bring that heel up behind you.
3. Keep your knees level with each other as you lift.
4. Lower the foot slowly, then do the other leg.
5. Hold on throughout.

In Vaskuna the voice says: “Stand behind the chair and hold its back. Bend one knee to bring the heel up behind you, then lower. Alternate.”

Go gently

Hold on throughout. Keep your knees level with each other.

Breathe easily and steadily.

Make it easier

Lift the heel only a little way and rest between each one.

Make it a little harder

Pause for a moment at the top, then lower the foot slowly.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts 45 seconds. It is part of one routine: Walk and strengthen.

Questions

Should my knee move forward when I curl my heel up?

No. Keep both knees level with each other, so the bending knee points down at the floor. Only the lower leg moves.

How high should my heel come up?

As high as feels comfortable without the knee moving forward. Halfway is plenty to begin with.

More strength movements

• Sit to stand
• Heel raises
• Wall push
• Standing knee lifts
• Seated leg extensions
• Wall sit
• Counter push-up
• Side leg lift
• Gentle hip hinge

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.