Purpose
- excellent hamstring builder with consistent machine tension through the whole
range
- the hip stays extended, so the hamstrings are already shortened at one end and
the stretch is smaller than on the seated version
- lying face down pins the pelvis, so the movement is knee flexion and nothing
else
Execution
Lie face down on the machine with the pad against your lower calves, just above
the heels. Line your knees up with the machine's pivot point.
- let your legs extend fully until the hamstrings are loaded
- curl your heels toward your glutes by bending at the knees
- drive through until your knees are fully bent
- lower under control all the way back to full extension
- keep your hips flat on the pad throughout
If your hips start lifting off the pad, the weight is doing the work instead of
the hamstrings.
Purpose
- excellent hamstring builder with consistent machine tension through the whole
range
- the hip stays extended, so the hamstrings are already shortened at one end and
the stretch is smaller than on the seated version
- lying face down pins the pelvis, so the movement is knee flexion and nothing
else
Execution
Lie face down on the machine with the pad against your lower calves, just above
the heels. Line your knees up with the machine's pivot point.
- let your legs extend fully until the hamstrings are loaded
- curl your heels toward your glutes by bending at the knees
- drive through until your knees are fully bent
- lower under control all the way back to full extension
- keep your hips flat on the pad throughout
If your hips start lifting off the pad, the weight is doing the work instead of
the hamstrings.