Hamstring Curls Machine (kneeling)

• Adjust the machine so one knees is resting on one knee pad while the leg that will perform the exercise is extended with the calf pressed against the pad for that leg.

• Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching or rounding your back.

• Hold onto the handles on the front of the machine for stability.

• Slowly curl your heels towards your glutes, flexing at the knees. Focus on using your hamstrings to initiate and control the movement. Avoid using momentum.

• Only curl as far as is comfortable without rounding your lower back. Most people can get a good contraction in a partial range of motion.

• Pause briefly at the contracted position, feeling your hamstrings engage. Then slowly lower back to the start under control unless a different tempo is indicated.

• Breathe naturally and keep your neck/head in line with your back. Avoid craning or straining your neck.