You have a choice of resistance machines in the gym if you intend to work your hamstring muscles. You do not need to use all of them, so choose the one that is most suited to your workout or that you feel most comfortable using. If you have problems with a particular exercise, ask your gym instructor for variations or to make suggestions regarding changes that would meet your needs.
Lying Leg Curl
The lying leg curl machine will work your hamstring and calf muscles. Lie face down on the bench with your knees slightly off of the end. Hook your feet underneath the foot pad. Once you are in position, complete the curling movement by bending your knees and moving your feet toward your bottom before returning to your start position. Keep your toes flexed and hips as still as possible as you complete the exercise. Place your head on its side, face down or rest on your chin, depending on which is most comfortable for you.
Seated or Standing Leg Curl
Both the seated and the standing leg curl machines are variations of the lying leg curl machine. They both require the same type of movement from your legs but they offer a more comfortable position as you exercise. To perform a seated leg curl, you will sit back on the machine, drawing your heels underneath the seat and toward your bottom. The standing leg curl requires you to stand face on to the machine with your legs hip-width apart. Lift one heel toward your bottom in a leg curl action. Complete a set of curls on one leg and then the other. Your feet will push against weighted foot pads to as you complete both the seated and standing leg curl actions. If you have wide hips or want to avoid overstressing your knees, one of these variations may feel more comfortable than the lying leg curl.
Multi-hip Extension
The multi-hip extension machine utilizes your gluteus maximus and hamstring muscles. Step onto the machines platform and stand side on before hooking your knee up and over the leg pad. Hold onto the hand rail as you take your leg down and back in a semi-circular, kick-back type of movement and return to your starting position. As you complete the movement you may feel the urge to round your back, keep it straight throughout with your toes facing forward. Once you have worked one leg, complete the same exercise on the other side.
Tips
Select the correct weight and adjust the machine to fit your body before you get yourself into position. Complete your repetitions slowly and in a controlled manner, exhaling with the exertion and inhaling as you return. Take time to rest in between your sets and always ask for help if you have any problems or questions regarding the exercise you are trying to complete.
References
- Gym Instructing Handbook; 2004; YMCA Publications
- ACE Fitness: Exercise Library
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