*Set up on a leg curl machine and make sure your knees are aligned with the axis of rotation. Curl the weight until your hamstrings are fully contracted.
*Grab the bar with hands at shoulder width. Raise elbows until your upper arms are parallel to the floor. Take the bar out of the rack and rest on your fingertips. Set your feet at shoulder-width. Squat while maintaining arch in lower back.
Exercise 3 of 5
Leg Press
Equipment
Sets
3
Reps
15
Rest
90 sec
*Set up in a leg press machine with your feet shoulder-width apart and toes turned slightly out. Bend your knees and lower the plate until your knees are 90 degrees and then press back up.
*Hold a dumbbell in each hand and step back. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
Exercise 5 of 5
Dumbbell Stiff-Leg Deadlift
Equipment
Sets
3
Reps
10
Rest
60 sec
*Hold a dumbbell in each hand in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the starting position.
