Hamstring Exercises

Please click on the appropriate hamstrings exercise for personal demonstration.

Location: WC Upper Level Machine Number: 25

Position: Adjust the upper pad so your knees are just beyond the hold pad, and adjust the seat pad so your legs are comfortably, but firm against the hold pad. Slide the feet over the exercise pad place your feet hip width apart.
Movement: Squeeze the hamstrings by curling the weight to the body. Squeeze the hamstrings and stop when the legs are square with the body. Gently return the weight and stop just before the legs are straight. Repeat until the set is complete.

Location: WC Upper Level Machine Number: 23

Position: Adjust the lower exercise pad to fit comfortably just above the foot on the back of the leg.
Movement: Curl the weight squeezing the hamstrings until they are square with the body. Return the weight and stop just before the legs are straight, then repeat until the set is complete.

Location: WC lower Level Weight Room

Position: Squeeze a dumb bell between your feet and perform
Movement: Curl the weight squeezing the hamstrings until they are square with the body. Return the weight and stop just before the legs are straight, then repeat until the set is complete.
*Remember to keep your legs squeezed together and the motion smooth and complete.

Location: WC Lower Level Weight Room

Position: With your hands shoulder width apart and your feet two to four inches apart, stand with your chest up and your shoulders down and back.
Movement: With your knees slightly bent, bend at the hips, stretching your hamstrings. Stop when the hips are square with the body, or the barbell is knee level. Next, squeeze the hamstrings and stand the weight up until the hamstrings are straight. (The body will be in a straight position, from here, gently lower the weight and repeat. Keep good posture when performing this exercise using smooth movements!
Note: DO NOT EXTEND THE LOW BACK WHEN PERFORMING THIS EXERCISE!!! Use a weight belt if necessary.