Jefferson Curl
strengthenhipadvancedHamstring length
3 × 10 reps
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.
- Let the weight drop below foot level for deeper range.
Muscles worked
Stretches: hamstrings, erector spinae
Strengthens: hamstrings, erector spinae
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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