Muscles Targeted:

• This exercise isolates the hamstrings.

• If you set your feet wider you’ll feel the inside of your hamstrings more, and if you set your feet narrow you’ll feel the outside.

Form:

• Lay face down on the machine with your ankles under the pad.

• Pull yourself down and align your knee over the end. On most machines there is a bolt or dot you can use for reference.

• Curl your leg bringing your ankle to your butt, keep a constant pace throughout the set.

• Avoid using momentum and arching your back.

• Pointing the toes down isolates the hamstring more while pointing them up activates the calf muscles.

Rep Ranges:

• This exercise works great in moderate to high rep ranges, in supersets, or in circuits.