Stand holding a dumbbell and hinge forward at the hips, lowering your torso in a controlled manner to load the hips and legs. Reverse the movement to return to standing.
How to do the Jefferson Curl#
- Stand with your feet about hip-width apart and hold a dumbbell securely with both hands in front of your body.
- Initiate a hip hinge and begin lowering your torso, allowing the weight to move downward in a slow, controlled motion.
- Continue lowering until you reach a comfortable end range for your hips and legs while keeping control of the dumbbell.
- Drive the hips forward and return to an upright standing position while maintaining control of the descent throughout the movement.
Muscles worked#
- Primary: Hamstrings, Lower back, Glutes
- Secondary: Abs
