How to do it
Squeeze the hamstring hard at the top for a one-second pause each rep.
- 1
Lie face down on the machine bench with one leg under the pad.
- 2
Grasp the handles for stability.
- 3
Flex the knee to curl the lever up as far as possible without lifting your thigh off the pad.
- 4
Lower the lever back to the starting position in a controlled manner.
- 5
Repeat for the desired number of repetitions before switching legs.
Expert tip
Keep your hips firmly against the bench throughout the exercise to prevent lower back strain and to isolate the hamstrings effectively.
Common mistakes
- ✕Lifting the thigh off the pad
- ✕Jerking the lever up with momentum
- ✕Stopping short of full knee flexion