Hamstring Workout

Question 1

Lunge

Answer 1

• Bodyweight compound
• Keeping your torso straight, step forward into a split stance position, the heel of your back foot should be raised
• Bend both knees to lower slowly, the back knee almost touches the floor, then push all the way back up to start positon through the heel of the front leg
• Complete all reps on one leg, then switch to the other

Question 1

Seated Leg Curl

Answer 1

• Fixed weight isolate
• Adjust the back pad to line the knees up with lever arm pivot point, position roller just behind ankles
• Flex the knee joint to bring the roller downward and underneath the body, ensuring that the hips do not raise up off the pad during the movement
• Return to starting position under control, ensuring the knees do not hyperextend

Question 2

Deadlift

Answer 2

• Freeweight, Compound
• Grip the bar with an overhand or mixed grip, elbows tucked into rib cage, lats engaged and brace your core
• Bend your knees an sit your hips back until you feel the hamstrings engage, keep hips weight on the heels, pull shoulders back and down, maintain a neutral spine
• From here, stand up straight extending the knees and hips simultaneously, ensure the back does not round and a neutral spine is maintained

Question 3

Lying Leg Curl

Answer 3

• Fixed weight Isolate
• Lying in a prone position, line knees up with lever arm pivot point, position roller just behind ankles
• Flex knee joint to raise the roller up towards the upper body, ensuring the hips do not raise up off the pad
• Return to starting position under control, ensuring the knees do not hyperextend

Question 4

45 degree Leg Press

Answer 4

• Fixed weight Compound
• While sitting at a 45 degree angle, place feet completely on footplate, slightly wider than shoulder width apart, toes slightly turned out, keep core braced and eyes looking forward
• Pushing through the sole and mid foot (not the toes) extend legs fully but do not lock knees
• Lower under control, avoid rounding the lower back at bottom of movement