Medial Hamstrings

Nordic Hamstring Curl

Difficulty: Advanced

  1. Go to your knees and ask someone to hold your ankles.
  2. Put your hands in front of you
  3. With a slight bend in your knees slowly bring your body to the ground (slower is better)
  4. Push up and reset to the starting position.

Machine Hamstring Curl

Difficulty: Beginner

  1. 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.
  2. Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.
  3. Pause at the apex of the motion, then slowly return to starting position.

Glute Ham Raise

Difficulty: Intermediate

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

Cable Hamstring Curl

Difficulty: Advanced

  1. Use an ankle attachment with the cable set all the way to the bottom of the machine.
  2. Stand upright or try bending slightly forward.
  3. Flex at the knee and pull your ankle straight back.