Lower Back, Hamstrings

Jefferson Curls

Jefferson Curls are a dynamic exercise that stretches and strengthens the back muscles as well as the hamstrings. By slowly bending the upper body, this exercise improves flexibility and stability in the back. Other exercises that stretch the posterior chain include Good Mornings or the Elephant Walk.

Jefferson Curls - the correct execution

Start in a hip-width stance
Actively hold tension in core and glutes
Bend forward one vertebra after another
Start with the cervical spine
Go as deep as possible
Straighten up in a controlled manner, vertebra by vertebra

The exercise Jefferson Curls is intended to be used as a mobility exercise.

Which muscles are trained by Jefferson Curls?

Primary trained muscles for Jefferson Curls

Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Hamstrings - The hamstrings are muscle groups located at the back of your thigh. They help you bend your knee and extend your hip.

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Alternative variants of Jefferson Curls:

Weighted Jefferson Curls with dumbbells

For a more intense version of Jefferson Curls, weights like dumbbells can be used. This variation is a progression, as the added weight puts more demand on muscle strength and stability in the back and hamstrings.

Necessary equipment

Dumbbells

Weighted Jefferson Curls with dumbbells - the correct execution

Start in a hip-width stance on a weight plate / elevation
Hold the dumbbells in front of your hips with arms extended
Actively maintain tension in the torso and buttocks
Bend forward vertebra by vertebra
Start with the cervical spine
Go as low as possible and bring the weight close to the body towards the floor
Straighten up slowly and in a controlled manner
The training weight for this exercise is the weight of a single dumbbell. Therefore, train with two dumbbells that weigh the indicated weight

Jefferson Curl Squat

After Jefferson Curls, which strengthen and stretch the back muscles and hamstrings, the deep squat shifts the focus to the flexibility and stability of the hips, knees, and ankles. In this exercise, you squat as deeply as possible to improve lower body mobility and activate key muscle groups like the quadriceps, glutes, and calves.

Jefferson Curl Squat - the correct execution

Start in a shoulder-width stance
Roll down vertebra by vertebra towards the floor
Go as low as possible
Knees are slightly bent
Lower your glute to the floor and go into a deep squat position
Stretch your arms overhead and stand up

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