What is the difference between this and a hamstring curl?

A hamstring kick incorporates more active range of motion and balance, whereas a curl focuses primarily on the contraction at the back of the leg.

Can I hold onto a wall for balance?

Yes, lightly touching a wall or a chair is recommended if you feel unstable so you can focus on the hamstring engagement.

You should feel a stretch in the back of the thigh during the extension and a contraction in the same area when pulling the heel back.

Learn how to perform hamstring kicks with proper form to improve leg flexibility and strength using only your bodyweight.

Stand tall with your feet hip-width apart and your hands resting on your hips or held out for balance.
Shift your weight onto your left leg while maintaining a slight bend in the knee for stability.
Lift your right foot off the ground and bend the knee to bring your heel toward your glutes.
Extend the right leg forward in a controlled kicking motion without locking the knee at the top of the movement.
Lower the leg back down to the starting position and repeat for the desired number of repetitions.
Switch legs and perform the same sequence on the left side to ensure balanced development.

Hamstrings · Legs