Before you start check out our Training Tips and work out properly.
Lying Leg Curls
Lie on a leg curl machine with your legs straight and your elbows between your upper body and the pad. Hook you feet under the pads. Curl the weight up towards your butt by bending your legs. Stop the movement when there's about a 45 degree angle between the upper and lower legs. Pause momentarily before slowly returning the weight to the starting position. The reason your tuck elbows between your upper body and the pad is to arch your back and this puts more concentration on your hamstrings. This exercise effectively isolates the hamstrings when done properly.
Stiff leg Deadlifts
Be very careful when performing this exercise or you could seriously damage your lower back. Using a standard barbell on the floor and over your feet and with your feet shoulder width apart. Keep your back straight, your knees locked and lean forwards. When leaning forward and holding the bar, your upper body should be parallel to the ground. Pull up on the bar using your lower back muscles and straighten your upper body. As soon as you are straight, slowly lower the bar by reversing the motion. Keep your back straight by looking forward throughout the movement. Keep the movement slow and controlled. Once you are vertical, don't pull back any more or you may jam discs in your back and there no extra benefits from the exercise. As soon as the bar is returned to the floor, start the next rep. This exercise works the lower back as well as your hamstrings.
Leg Press
The leg movement is similar to that of squatting except here you are lying back on the leg press machine. Position your feet high and wide with your toes over the edge of the plate pointing straightforward. Let the weight down until your knees touch your chest. Pause and return the weight back up while tightening you glutes. This exercise works the quadriceps and because you are touching your chest it is also working your hamstrings.
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