The hamstrings muscle group comprises three muscles. The biceps femoris, which consists of a long head and a short head, is located in the outer region of the back thigh. The semitendinosus and the semimembranosus are located in the inner region of the back thigh. All three muscles of the hamstrings are responsible for flexing the knee. Having strong hamstrings is important for athletes as it can greatly improve performance.
Standing Machine Leg Curl
Begin by putting your ankles in front of the connected machine roll pads with each of your legs straight. Lean forward at the waist until your back is about parallel to the ground and grasp the machine handles for support. Bend your right knee to bring the roll pads up towards your buttocks. Extend your right knee to bring the roll pads down to the start. Repeat the exercise with your left leg after you perform the target number of reps with your right leg.
Seated Machine Leg Curl
Sit on the machine seat and position your ankles over the machine roll pads with both of your legs straight. Place your back up against the upright part of the seat. Hold the sides of the seat with your hands for support. Bend your knees and lower the roll pads. Extend your knees and raise the roll pads up to the beginning position.
Prone Machine Leg Curl
Lie on the machine bench in a prone position with your stomach facing towards the bench. Put your ankles under the machine roll pads with each of your legs straight. Grasp the machine handles with your hands for support. Bend your knees to bring the roll pads up towards your buttocks. Extend your knees to bring the roll pads down to the start.
Barbell Stiff-Legged Deadlift
Hold the barbell with your hands in an overhand grip. Stand with your body upright and place your feet at a distance that is shoulder-width apart. Position the barbell in front of your thighs with your arms straight. Keep your back and legs straight throughout the movement. Bend at the waist and lower the barbell until your back is about parallel to the ground. Extend at the waist and raise the barbell up to the beginning position. Make sure to stop extending at the waist when your body is upright, as hyperextending the back can lead to injury.
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