How To Exercise Your Hamstrings Using A Weight Machine

Step 1: You will need

Step 2: Exercise1, Seated hamstring curl

Step 3: Start position

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.

Step 4: Lowering and lifting

Lower the pad backwards pushing at the back of the ankles against the pads.

Raise the pad forwards controlling with your hamstring muscles at the back of you legs to return to the start position.

Step 5: Breathing

For this exercise, whilst you return you need to breathe in through your nose.

Then when you push backwards to the first position, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements of this exercise, you should perform it for 15 repetitions

Step 7: Exercise 2, Standing single leg curl

Step 8: Start position

Stand at the machine with your weight supported on one leg. The other leg should be positioned up against the foam roller.

Step 9: The movement

Keep your standing leg fixed in place whilst pushing backwards against the pad with the other leg.

Lower the leg back to the start position whilst keeping the tension on your hamstrings and backside.

Step 10: Breathing

For this exercise, whilst you bring your leg forward you need to breathe in through your nose.

Then when you push the foam pad backwards into the first position, you need to breathe out through your mouth.

Step 11: Review

You should perform this exercise for 15 repetitions once you are familiar with the movements, then repeat on the other leg.

Step 12: Exercise 3, Abductors

Step 13: Start position

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.

Step 14: The movement

Push the pads in an outward direction to where it is comfortable.

Return the pads under control back to the start position making sure to keep the muscle under tension.

Step 15: Breathing

For this exercise, whilst you control the pads inwards you need to breathe in through your nose.

Then when you push the pads outwards to the first position, you need to breathe out through your mouth.

Step 16: Review

This is how the last exercise should look, complete with the breathing. You should perform this exercise for 15 repetitions to complete the workout.