Jefferson Curl

strengthenhipadvancedHamstrings (front leg)

Content last reviewed: 2026-07-06

Jefferson Curl — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Stand tall on a low box holding a light weight, arms hanging in front.
Keep the knees straight and locked the whole time.
Tuck the chin and roll down one vertebra at a time, letting the weight pull you deeper.
Lower only as far as you control with straight legs, feeling the hamstrings load.
Reverse slowly, stacking the spine back up one segment at a time.

Form cues

Knees stay straight and locked throughout
Roll and unroll segment by segment — don't hinge as one block
Start very light; loaded end-range flexion is advanced
Caution: Do not perform this exercise if you have a history of disc herniations or acute lower back pain.

Dosage

Frequency: 2×/week
Volume: 3 sets × 5–6 slow reps
Tempo: 3–4 s down
Start with a very light load and add only when pain-free.

Muscles worked

hamstrings — anatomical illustration — hamstringsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

erector spinae — anatomical illustration — erector spinaeAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: hamstrings, erector spinae

Strengthens: hamstrings, erector spinae

Target muscles

Hamstrings Erector Spinae

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)Abdominal Trunk Curl PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)PIR / PFS for the Hamstrings Thera-Band Kicks (Dynamic Reflexive Stabilization)