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Technique Tip: SHELC (AKA...Leg Curls)

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SHELC (AKA...Leg Curls)


Exercise Summary


SHELC’s, also known as Supine Hip Extension Leg Curls, are used to target the entire backside of your legs (hamstrings).


These can be done virtually anywhere as long as you have a pair of sliders.


(Money saver - There is no need to buy the fancy sliders found in fitness magazines.  Simply go to Walmart and buy the cheap carpet sliders that they have.  You can usually find them in packages of 4 for around $10.)


To perform:

  1. Lay on your back with your knees bent, heels in the middle slides, and your arms at approximately a 45 degree angle with your palms up

  2. Bridge your hips up into the air as high as possible, driving your belly button to the ceiling

  3. Slowly extend your legs out as far as you can, keeping your butt off of the floor for the entire range of motion

  4. Pull your heels back to your butt

  5. Repeat for the required number of reps



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