|
We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
We've made having a trainer, dietitian, motivator, and 24-hour resource affordable for everyone!
 |
| Muscles worked:
| | Hamstrings
| | Instructions:
|
- Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads.
- Your legs should be fully extended with some natural flex at the knees, and your toes should be pointing down.
- Reach and hold on as far forward as possible so that your lower back is unable to arch.
- Keeping your pelvis flat against the bench, raise your heels up toward your buttocks so that your legs bend to about a 90 degree angle and hold for a brief second while contracting (flexing) your hamstrings.
- Return to the starting position in a slow, controlled manner.
| | Don'ts:
|
- Don't let your back or pelvis rise from the bench in an arch. If you notice your back or pelvis is rising from the bench try placing a small pillow under your pelvis and grab as far forward as possible.
- Don't swing the weight up using momentum.
- Don't drop the weight down. Use a slow controlled motion.
| | Alternate exercises:
|
|
 |
For other free sample exercises, and 150 more that members receive, click here! |
 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.
|
|
  |
|
|
