How To Build Strong Hamstring Muscles

Hi, I am Joe from Soho Gyms and I am a personal trainer. We have six sites across London. We provide free weights, resistance machines, cardio equipment, studios and also classes.

Today I will be showing you how to build great muscles. Today we will be looking at how we can build strong hamstring muscles. Now for this, we will be going to need to use the leg curl machine.

Before we jump onto the machine, we need to make a few adjustments first of all. First we are going to have a look at the weight stack, pull out the pin, and press it back in to select the weight. You then move onto the seat so you can adjust the seat.

You want to use the handle by the side to adjust your body position so your knees are aligned with the pivot point like so. Also, you will have to look at the roller at the bottom of the legs. You want to make sure that there is a comfortable position on the back of the legs.

If you need to adjust it, all you need to do is to pull the pin out, pull it back and forward and select a comfortable place. From here, you then curl your feet down towards your bum and extend the legs out as far as you can before the weights touch and slowly curl in again. As you curl the weight in, you are going to squeeze in the top of the movement until you feel the hamstrings which run the back of the legs, gauge.

You can define your weight which you can complete twelve repetitions. If you can complete more than twelve repetitions you need to increase the weights, as well if you do less than twelve repetitions, you need to reduce the weights. If you complete three sets of twelve repetitions you can define strong hamstrings.