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Standing Knee Curl With an Ankle Cuff Weight

IntermediateStrengthTier T2

You stand facing a bench with both hands resting on it, and a weighted cuff on one ankle. You bend that knee to bring your heel toward your buttock, then lower. You repeat on the other side.

Targets: Knee

Stop if

Stop exercising and contact the doctor.

Also stop if you notice
Dizziness, chest pain, shortness of breath, or muscle pain that does not cease, which are reasons to stop and contact the doctor.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • strap or belt + weight bench

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Strap the ankle cuff weight around the lower leg of the working side, just above the ankle bone. Stand up tall facing the bench with both hands resting on it.
  • Use the bench only as a hand support for balance; the resistance comes from the cuff alone.
  1. A man standing upright facing a bench, both hands on it, with a weight cuff on his right ankle.

    Step 1 of 3

    With the cuff strapped on your ankle, stand up tall facing the bench with both hands resting on it and both feet flat on the floor.

  2. The same man with his right knee bent and the cuffed foot raised behind him, hands still on the bench.

    Step 2 of 3

    Bend the right knee, bringing your foot up behind you toward your bottom, while both hands stay on the bench and you stay tall.

  3. A man standing upright facing a bench, both hands on it, with a weight cuff on his right ankle.

    Step 3 of 3

    With the cuff strapped on your ankle, stand up tall facing the bench with both hands resting on it and both feet flat on the floor.

What you should feel

Ankle cuff weights provide resistance to the knee flexors.

Breathing

  • Breathe in before the lift, out while lifting and in again while lowering, and never hold the breath.

Safety Information

Stop exercising and contact the doctor if dizziness, chest pain or shortness of breath occurs while exercising, or if muscle pain does not cease. People with rheumatoid arthritis, osteoarthritis or other painful conditions should work in a pain-free range. The weight is set for each person, starting light enough for good quality repetitions with minimal substitution by other muscle groups. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.