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  • Glute Ham Raise

    Position yourself on a glute ham raise machine or find a suitable substitute like a stability ball or bench.
    Adjust the equipment to fit your body by setting the footplate at an appropriate height and making sure your feet are securely anchored.
    Begin the movement by slowly lowering your upper body towards the ground while keeping your torso and legs aligned.
    Once you reach the lowest point where your body is parallel to the ground or as far as you can comfortably go, pause briefly.
    Engage your glutes and hamstrings again as you push yourself back up to the starting position, using the strength of your posterior chain muscles.

  • Machine Hamstring Curl

    Lay down on the machine, placing your legs beneath the padded lever. Position your legs so that the padded lever is below your calve muscles.
    Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.
    Pause at the apex of the motion, then slowly return to starting position.

  • Seated Leg Curl

    Sit on the machine. Adjust the back pad to where the leg pad is just above your knees.
    Adjust the leg pad that goes on your lower leg until it's on your achilles.
    Use the two handles to push your self back in the chair. Curl your legs as far as possible, and then extend your knees. (Do not hyperextend)

  • Machine Seated Leg Curl

    Sit back in the seat. Use the two handles to push yourself back into the chair.
    Flex your ankles and point your toes upward.
    Flex your knee bringing the pad backward, extend your knee without allowing the weight to touch back down.
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