Muscles Targeted:

• This is a machine exercise that isolates the hamstrings.

Form:

• Start by sitting in the machine with your ankles on the pad and your knees aligned.

• Put the support down on your quads.

• Bring your heels down toward your butt and squeeze your hamstrings.

• Avoid using momentum at the top of the movement here and instead try to keep the entire set smooth without pausing.

Rep Ranges:

• This exercise is best performed in moderate to high rep ranges, in supersets or in circuits.