Step 5: Exercises

Difficulty level:

Beginner

Target Mucsle Groups:

Legs

Secondary Muscles:

Gluteals

Equipment:

Fixed Machine

Benefits:

Strengthen Hamstring Complex.

Starting Position:

Position body with knees aligned with the machine's rotational axis.

Adjust the foot pad as high as comfort permits to reduce the torque and shearing action to the knees.

Movement:

Pull toes toward shins.

Maintain a neutral spine by engaging the abdominal region.

Engage the gluteal group.

Flex knees toward gluteals and hold for a count at the top of the movement.

Return weight to the starting position in slow and controlled manner.