This machine-based exercise targets your hamstrings, balancing out the leg workout.
- +Isolates hamstrings
- +Can adjust weight easily for varied resistance
- +Helps improve knee stability
- –Incorrect form can lead to hamstring strain
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Calves
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so knees align with the machine’s pivot point
- Set lower pad just above your ankles; thighs flat on the pad/seat
- Grip the handles, sit tall, and brace your core
- Keep toes neutral and hips pressed down into the seat
- Curl your heels under toward your butt, squeezing your hamstrings
- Pause briefly at the bottom; don’t let your thighs lift
- Return the weight slowly to the start without slamming the stack
- Use a weight you control for 10–15 smooth reps