HAMSTRINGS

TRAVELING LUNGES-

Step out with right foot bending down to create a 90° angle at knee.  Make sure knee is not past toe for proper technique. Repeat with left leg and continue alternating.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

MACHINE REVERSE LUNGES-

Place step bench in front of squat machine.  Place bar on upper back with right leg on bench and left leg behind.  Push up with left leg following through and bringing it forward to a raised 90° angle. Slowly return to original position and repeat alternating legs.

TARGET MUSCLES: GLUTEUS, HAMSTRINGS, QUADRICEPS

MACHINE SEATED HAMSTRING FLEX-

Sit in machine with knees at pivot point and ankles in front of pad.  Keep back straight against pad.  Slowly bring heels down until they form a 90° angle. Return to original position and repeat.

TARGET MUSCLES: HAMSTRINGS, BICEPS FEMORIS, SEMITENDINOSIS, SEMIMEMBRANOSIS

STRAIGHT LEG DEAD LIFTS-

Step on platform with barbell or dumbbells in front.  Slightly bend legs, keep back straight and stomach muscles tight.  Lean downward towards toes and engage gluteals when returning to starting position.

TARGET MUSCLES: HAMSTRINGS, BICEPS FEMORIS, SEMITENDINOSIS, SEMIMEMBRANOSIS

MACHINE PRONE HAMSTRING LIFTS (LEG CURLS)-

Lie face down with ankle pad touching Achilles tendon.  Lightly grasp handles and lift legs to form a 90° angle. Return to original position with weights suspended above stack.  Repeat. 

TARGET MUSCLES: HAMSTRINGS, BICEPS FEMORIS, SEMITENDINOSIS, SEMIMEMBRANOSIS

SAFETY TIPS:

·         DO NOT arch your back.

·         DO NOT lock your elbows or knees.

·         KEEP head, neck, and back in a straight line.

·         NEVER let your front knee pass your toe.

·         KEEP movements slow and controlled.