If you want to be as fit as a superhero, you can’t ever skip leg day.
And your leg day should be focused on more than just building up your quads and glutes, according to trainer Don Saladino, the man behind the super-powered physiques of comic book movie stars like Ryan Reynolds, Sebastian Stan, and David Harbour.
Saladino says that another important leg muscle is left out of the equation all too often, which can only limit the potential benefits of a lower body-blasting workout. To remedy this exclusion, he suggests that you bring a simple move into your next leg day: the hamstring curl.
“This is one of my favourite ways to target the hamstrings, which I feel are often neglected in workout programs,” Saladino tells Menshealth.com. “Specifically we are training the hamstrings to handle eccentric forces, often seen in running and sprinting.”
All you need is some space on the ground and something slippery for your feet. If you don’t have the equipment on hand, never fear: “You can do this using a towel in a slippery floor, or with a plastic piece on a carpet floor,” Saladino advises.
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Day 224 of #don365 demonstrates a “Swiss ball leg curl.” – This is a great option that can be done at almost any gym for the hamstrings and core. – Try them 1 legged for a more advanced option. – Go to my @playbook_app and try this movement in 1 of my programs. – @drive_clubs @on_running @gardenoflife @getepicured #suitupwithdon #toneupwithdon #superhertraining #hamstrings #core #wednesdaymotivation • • • • • #wellnesswednesday #waybackwednesday #wisdomwednesday #workoutwednesday #humpday #wednesdaynight #wednesdayworkout #woofwednesday #winitwednesday #wackywednesday #winewednesday #workhardwednesday
To perform the move, lay on your back with your heels planted firmly on the slides or towel. Squeeze your core and glutes to raise your hips slightly, then bend your knees and squeeze your hamstrings to slide your feet back to your butt. Without losing your spine’s alignment, straighten your legs to return to the original position.
Saladino says the key to the exercise is focusing on maintaining your form throughout. “Brace your abs and squeeze your glutes the whole time, do not allow your low back to arch and do the work.”
Add the hamstring curl to your leg day with four sets of 8 to 10 reps. For more superhero-body building moves, check out Saladino’s full program.
By Brett Williams