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  • Glute Ham Raise

    Position yourself on a glute ham raise machine or find a suitable substitute like a stability ball or bench.
    Adjust the equipment to fit your body by setting the footplate at an appropriate height and making sure your feet are securely anchored.
    Begin the movement by slowly lowering your upper body towards the ground while keeping your torso and legs aligned.
    Once you reach the lowest point where your body is parallel to the ground or as far as you can comfortably go, pause briefly.
    Engage your glutes and hamstrings again as you push yourself back up to the starting position, using the strength of your posterior chain muscles.

  • Machine Hamstring Curl

    Lay down on the machine, placing your legs beneath the padded lever. Position your legs so that the padded lever is below your calve muscles.
    Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.
    Pause at the apex of the motion, then slowly return to starting position.

  • Machine Seated Hamstring Curl

    Adjust the back pad and ankle pad to suit your height.
    Disengage the knee pad and lower it as far as you can.
    Flex your knees against resistance, then extend until you feel a stretch in your hamstrings.

  • Machine Plate Loaded Kneeling Hamstring Curl

    Lay down on the machine, placing your working leg beneath the padded lever. Position your leg so that the padded lever is below your calve muscle.
    Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs.
    Pause at the apex of the motion, then slowly return to starting position.
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