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Hamstrings
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How To Perform Lever Lying Leg Curl
- Lie face down on the machine.
- Place ankles under the padded roller.
- Keep your hips glued to the bench.
- Curl legs up toward glutes.
- Lower slowly under control.
How To Perform Lever Seated Leg Curl
- Sit on the machine, back flat.
- Place your ankles behind the padded lever, with your legs extended.
- Grip handles, brace core.
- Curl your legs down toward the floor or bend them fully.
- Slowly return.
How To Perform Single-Leg Hamstring Curl on Cable
- Attach an ankle strap to the low pulley of a cable machine.
- Face the machine, hold onto it (or side handle) for balance.
Attach the strap to your ankle. - Stand tall, slightly bend the support leg.
- Curl the working leg backward toward your glutes as far as possible.
- Hold the squeeze at the top (hamstring contracted).
- Slowly return the leg forward without letting the weights slam.
How To Perform Straight Leg Deadlift
- Stand with barbell/dumbbells in front of thighs.
- Feet hip-width, knees soft (not locked).
- Hinge hips back, lower weight down shins.
- Keep back straight, stretch hamstrings.
- Drive hips forward, return upright.
How To Perform Good Morning
- Barbell on upper back (or arms crossed for bodyweight).
- Feet shoulder-width, knees slightly bent.
- Hinge hips backward, torso forward until hamstrings stretch.
- Keep spine neutral.
- Return upright by driving your hips forward.
How To Perform Dumbbell Lying Femoral
- Lie on the floor/bench, dumbbell held between feet.
- Perform a leg curl like a glute-ham machine.
- Keep hips down.
Callisthenics
How To Perform Dumbbell Lying Femoral
- Lie on the floor/bench, dumbbell held between feet.
- Perform a leg curl like a glute-ham machine.
- Keep hips down.
How To Perform Wall Standing Single Leg Curl
- Stand upright, hold chair/wall for balance.
- Bend one leg, heel toward the glute.
- Squeeze the hamstring, control back down.
How To Perform Hamstring Stretch (Standing)
- Stand tall, hinge forward at the hips.
- Reach hands toward toes.
- Hold 20–30 sec.
How To Perform Lying Hamstring Stretch
- Lie flat on your back.
- Extend one leg straight on the floor.
- Lift the other leg upward, keeping it as straight as possible.
- Place both hands behind the lifted thigh (under the leg, not on the shin).
- Gently pull the leg toward your chest until you feel a stretch in the hamstrings.
- Keep your back pressed into the floor, don’t force the stretch.
- Hold for 20–30 seconds, switch legs.
How To Perform Seated Hamstring Stretch with Chair
- Sit at the edge of the chair.
- Extend one leg straight, heel on the floor.
- Keep toes up, lean forward.
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