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| Muscles worked: |
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Hamstrings |
| Instructions: |
- Stand so that your Achilles Tendon (above heel/below calf) is in the
middle of the roller pads.
- Hold on to the bars ahead of you while keeping your back straight and
abdominals tight.
- Slowly raise one foot at a time by lifting your foot upwards, towards
your buttocks to a 90 degree angle while contracting your hamstrings. Hold
this position for a split second.
- Return to starting position in a slow, controlled manner.
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| Don'ts: |
- Don't use momentum (jerking) to get the weight up.
- Don't bend or arch your back in order to get the weight up. Stand up
straight with good posture and keep abdominals tight.
- Don't rest very long between alternating legs. One set constitutes
separately working both legs. There is no reason to rest too long between sets (when
- one set of right and left leg has been completed), because the alternate
leg has had a natural rest.
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| Alternate exercises: |
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| Note: |
- Do a full set with one leg and then switch to the other leg for a full
set--don't alternate each repetition.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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