How To Exercise Your Hamstrings Using A Weight Machine
Get the shape and tone of your legs that you have always dreamed of. Use our easy-to-follow guide every day for just one month to see the results.
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You will need
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Exercise1, Seated hamstring curl
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Step 1:
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Start position
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Use the machine in your gym specifically for hamstring curls. Start by sitting on the bench with the foam roller behind your ankles. Hold on to the side for support if you need to.
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Step 2:
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Lowering and lifting
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Lower the pad backwards pushing at the back of the ankles against the pads.
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Raise the pad forwards controlling with your hamstring muscles at the back of you legs to return to the start position.
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Step 3:
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Breathing
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For this exercise, whilst you return you need to breathe in through your nose.
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Then when you push backwards to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements of this exercise, you should perform it for 15 repetitions
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Exercise 2, Standing single leg curl
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Step 1:
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Start position
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Stand at the machine with your weight supported on one leg. The other leg should be positioned up against the foam roller.
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Step 2:
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The movement
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Keep your standing leg fixed in place whilst pushing backwards against the pad with the other leg.
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Lower the leg back to the start position whilst keeping the tension on your hamstrings and backside.
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Step 3:
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Breathing
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For this exercise, whilst you bring your leg forward you need to breathe in through your nose.
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Then when you push the foam pad backwards into the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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You should perform this exercise for 15 repetitions once you are familiar with the movements, then repeat on the other leg.
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Exercise 3, Abductors
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Step 1:
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Start position
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Make sure you use the machine in your gym specifically for abductor exercises. Sit in the seat with your thighs on the inside of the pads. Hold on to the sides if you need to.
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Step 2:
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The movement
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Push the pads in an outward direction to where it is comfortable.
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Return the pads under control back to the start position making sure to keep the muscle under tension.
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Step 3:
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Breathing
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For this exercise, whilst you control the pads inwards you need to breathe in through your nose.
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Then when you push the pads outwards to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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This is how the last exercise should look, complete with the breathing. You should perform this exercise for 15 repetitions to complete the workout.
