Tone your legs with pool based hamstring curls

If you are looking for something different to do in the pool, then our pool exercise ideas are just the thing. No swimming required, just a steady, simple workout using the resistance and support offered by water. This idea is pool-based hamstring curls. Hamstring curls in the water.

Your hamstring muscles are at the back of your thigh. They help your knees to bend. This raises your heels towards your backside, also called a leg curl. To warm up your hamstrings before this exercise check out our warm up leg stretches here.

  • Body areas worked: upper legs.
  • Equipment needed: a noodle


How to do pool-based hamstring curls

Starting position

  • Out of the pool tie the noodle into a knot and place one foot through the middle
  • Once your foot is in the middle of the knot, keep the leg straight and push downwards so your feet are together on the pool floor
  • The pool area you are in should be at either waist or shoulder depth.
  • Stand up tall with your feet together

Movement in the water

  • Keep your hips and shoulders in line
  • Using the leg with the noodle, and keeping the knees parallel, bring your heel to your backside.
  • Under control, bring your leg back down to the floor to the starting position.
  • Keep your core engaged throughout the exercise
  • Perform the movement with the opposing leg
  • Try to do 10-12 repetitions for each leg

Advanced option

If you feel this is too easy you can increase the intensity by the following methods.

  • Increase the time it takes to perform the leg movement. The slower the move takes, the harder the legs will have to work
  • Increase the weight around your foot
  • Increase the number of repetitions

Simple option

If you feel this is too hard you can decrease the intensity by the following methods.

  • Perform the movement without the use of a noodle. This will reduce the weight bearing on your leg.