How to perform it
- Lie face down on the machine with your torso supported and your body aligned.
- Position the pads against the back of your ankles and adjust the machine so the movement feels comfortable.
- Keep your hips pressed into the bench, your abs engaged, and your hands holding the supports throughout the exercise.
- Begin by bending your knees and bringing your heels toward your glutes with control.
- Focus the effort on the back of your thighs and avoid lifting your hips off the bench.
- Curl to a comfortable range of motion without forcing the knee joint.
- Slowly return to the starting position by extending your legs while maintaining control of the load.
- Exhale as you bend your knees and inhale as you return.
What you should feel
Greater activation of the hamstrings, with secondary participation from the glutes. The effort should remain controlled in the back of the thighs, without pain in the knees, lower back, or hips.
Groups mentioned in the description
Exercise questions
Lie face down on the machine with your torso supported and your body aligned. Position the pads against the back of your ankles and adjust the machine so the movement feels comfortable. Keep your hips pressed into the bench, your abs engaged, and your hands holding the supports throughout the exercise. Begin by bending your knees and bringing your heels toward your glutes with control. Focus the effort on the back of your thighs and avoid lifting your hips off the bench. Curl to a comfortable range of motion without forcing the knee joint. Slowly return to the starting position by extending your legs while maintaining control of the load. Exhale as you bend your knees and inhale as you return.
Knee flexion on the machine to work the glutes and hamstrings while keeping the hips and torso supported.
Greater activation of the hamstrings, with secondary participation from the glutes. The effort should remain controlled in the back of the thighs, without pain in the knees, lower back, or hips.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.