equipment

Machine

sets

3

reps

10-15

rest

45-60 sec

1. Lie face down on the machine with your hips flat on the pad.
2. Adjust the machine so your knees line up just past the edge of the bench.
3. Set the ankle pad so it sits just above your heels.
4. Hold the handles under the bench.
5. Keep your hips pressed down and your legs extended.

1. Curl your heels toward your glutes by bending your knees.
2. Continue until your knees are fully bent or the pad reaches your range limit.
3. Squeeze your hamstrings briefly at the top.
4. Lower the pad under control until your legs are extended again.
5. Keep your hips down on the pad throughout.

Exhale as you curl the pad up, inhale as you lower it.

• Keep your hips flat on the pad the whole set.
• Curl with the hamstrings rather than jerking the pad up.
• Control the lowering phase.
• Keep both legs working evenly.
• Keep your toes relaxed rather than pointing hard.

• Lifting the hips off the pad to move more weight.
• Using momentum to swing the pad upward.
• Letting the weight stack drop at the end of each repetition.
• Cutting the range short at the bottom.
• Setting the ankle pad too high up the calf.

From legs extended to heels curled toward the glutes. Use the full range in both directions while keeping the hips flat.