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  • Machine Reverse Hyperextension

    Lay on the pad and grab the handles.
    Slip your legs into the belt loop.
    Push your legs back until they are horizontal with the ground.
    Lower back to the starting position.

  • Machine Standing Hamstring Curl

    Press yourself into the pads and put your calves against the lower pads.
    Flex your knee until you feel a contraction in your hamstring, then lower back to the start.

  • 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.

  • 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.
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