Jefferson Curls | Gymacetamol

Muscles Worked

Primary

Hamstrings

Secondary

Back

Quick Cues

1

Stand with spine straight

2

Slowly round forward

3

Roll down one vertebra at a time

4

Stretch hamstrings at the bottom

Equipment Needed

Barbell

Stand on an elevated surface (bench or box) with feet together.
Hold a light barbell or dumbbell in front of you with straight arms.
Tuck your chin and begin rounding your spine one vertebra at a time, starting from the neck.
Let the weight pull you down as you round forward.
Reach the weight below the level of your feet if your mobility allows.
Slowly reverse the movement, stacking your spine back up one vertebra at a time.
Finish standing tall.
Repeat for the desired number of repetitions.

Common Mistakes

Rounding the spine too aggressively

Using momentum to roll through

Not controlling the movement segment by segment

Pro Tips

Sit with legs wide and reach forward or to each side

Keep your back straight and hinge at the hips, not the waist

Pulse gently in and out of the stretch for a dynamic version

Your Progress

Variations

Seated Hamstring Stretch

Butterfly Stretch

Pancake Stretch