Muscles Targeted – Hamstrings

• Adjust the machine so that your back is flat against the support
• The knee pad rests on your thighs above the knee.
• The ankles rest on top of the padded support. 
• Your legs should be extended with a soft bend in the knee. 
• Bend the knees and bring your heels towards your glutes. 
• Keep your upper body still throughout.

Muscles Targeted – Hamstrings and glutes

• Adjust the machine so your knees are supported by the pad. 
• Start with your knees bent and upper body straight. 
• As you fall forward remember to keep a neutral spine. Continue until your body is parallel to the floor. 
• Return to the starting position by squeezing your glutes and hamstrings

Stand with feet hip-width apart, holding two dumbbells in front of your body with palms facing you, to start. Keep your lower back in its natural arch, bend hips back, your torso forward, and lower yourself until you feel a stretch in your hamstrings. You may bend at the knees. Reverse the movement to return to the starting position, squeezing your glutes at the top.

Muscles Targeted – muscles in the Posterior Chain, glutes, hamstrings and spinal erectors. 

1. Set up the rack so the bar is just below shoulder level 
2. Step underneath the bar and place on your upper back
3. Hold the bar on either side of your shoulders and stand up straight
4. Step backwards with your feet around hip-width apart, knees slightly bent 
5. Keep your core tight and hinge forward at the hip, pushing your glutes back until your torso is nearly parallel to the floor. 
6. Feel a slight stretch in your hamstrings