Weight Training for Specific Muscle Groups

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Hamstrings

The hamstrings are comprised of four sections of muscles, all attaching on the back of the pelvis. This means that the hamstrings have a major effect on your back. Keeping hamstrings strong and flexible is important to maintain speed and efficiency. The hamstrings should be exercised along with the quadriceps.

[Hamstring Curl]

[Leg Extension Machine Hamstring Curl]

The Exercises

Hamstrings Hamstring Curl

Sit on right end of machine.
Place left foot under lower right foot pad as shown.
Have end of seat against rear of knee.
Hold seat with left hand behind buttocks
Point toes slightly down.
Raise weight until leg is parallel to floor.
Return to starting position.
Inhale up, exhale down.
Reverse position and repeat with right leg.

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Hamstrings Leg Extension Machine Hamstring Curl

Lie face down on machine. Place heels under top foot pad.
Hold front of machine.
Curl right leg up until calf touches biceps.
Return to starting position.
Inhale up, Exhale down.
Repeat with left leg.