Proper Positioning
The lower pad placed on the back of the ankles
The upper pad should be securely over the quadriceps
Manage the back pad, so the knees are aligned with the end of the seat
Feet in a neutral position
Using a neutral grip, grab the handles pulling the body into the back pad and seat
Proper Technique
Contract the hamstrings and pull the lower leg back toward the seat
Hold at peak contraction, focusing on isolating the hamstrings
Slowly return the lower pad to the starting position without locking out the knees
Essential Tips
Pointing the feet inwards focus more on the inside of the hamstrings
Pointing the feet outwards focuses more on the outside of the hamstrings
A neutral feet position will focus on the overall hamstrings
Do not swing the weight
Execute with a full range of motion
Start the concentric phase of the movement before the quadriceps are activated
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