A hamstring isolation exercise that also engages the glutes.
- +Isolates hamstrings
- +Can adjust weight easily for varied resistance
- +Can help improve knee stability
- –Incorrect form can lead to hamstring strain
This exercise targets:
Hamstrings
Hamstrings
Adductors
–
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the machine so the knee joint lines up with the machine’s pivot
- Lie face down, hips on the pad, core tight, pelvis pressed down
- Position the ankle pad just above your heels (back of lower legs)
- Grip the handles; keep your toes neutral and legs hip-width
- Curl your heels toward your glutes, squeezing your hamstrings
- Stop before hips lift; keep thighs on the pad throughout
- Lower the weight slowly under control; don’t let it drop
- Exhale as you curl, inhale as you lower; avoid arching your lower back