Gluteals & Hamstrings

Body Weight/Gravity * Alternative Equipment * Machines

 

Standing Leg Curl

  • Stand with feet about hip width apart. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine.
  • Exhale and flex the knee to raise one foot up towards glutes. Pause then slowly extend knee lowering foot back down to the ground. (Note: do not let the working foot touch the ground).
  • Repeat using other leg.

 

 

 

Squats with Bench or Chair

  • With feet shoulder width apart, stand upright with a bench or chair about 3-6 inches behind you.
  • Keep shoulders down and back, core engaged and neutral spine. Inhale and bend knees while allowing hips to bend back behind; body weight should be in the heels of feet.
  • Lower body down until bottom slightly touches the bench or chair; knees should be behind the toes. Exhale and stand upright, return to starting position.
  • Repeat.

Squats with Dumbbells

  • Stand with dumbbells in hand (palms facing body), feet shoulder width apart, toes facing forward, chin up, shoulders down and back, and core engaged.
  • Inhale and bend knees, sit down and back until thighs are parallel to the ground. Place weight into the heel and maintain a neutral spine.
  • Exhale and return to starting position.
  • Repeat. Never let your knees go past your toes.

Standing Leg Curl with Ankle Weights

  • Stand with feet about hip width apart. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine.
  • Exhale and flex the knee to raise one foot up towards glutes. Pause then slowly extend knee lowering foot back down to the ground. (Note: do not let the working foot touch the ground).
  • Repeat using other leg.

 

 

 

Prone Leg Curls

  • Lie chest down on pad; adjust body so that knees are aligned with the axis of rotation on the machine. Legs should be under the ankle pad with the pad resting just above ankles.
  • Grasp handles for balance and keep head down as a natural extension of the spine.
  • Exhale. curl legs into the body and keep chest firmly pressed into the pad. Inhale; lower legs back to starting position, weight stack slightly lifted.
  • Repeat.

 

Seated Leg Curls

  • Adjust the back pad so that the knees are aligned with the axis of rotation on the machine. Extend knees to straighten the legs and place the back of the lower legs on the ankle pads. Lock down the knee bar and sit tall. (Note: knee bar shoulder be above the knee, not below).
  • Engage abdominals and pull navel in to stabilize the core. Maintain a neutral (flat to normal) spine.
  • Exhale and curl your heels down and back toward your glutes by flexing your knees. Pause then slowly raise your heels out and up by extending the knees. (Note: do not let knees fully extend until the end of the exercise).
  • Repeat.

Seated Leg Press

  • Sit upright on the machine with abdominals engaged so that the spine/back is neutral. Gently grasp the handles on each side of the seat. Place feet flat in the center of the platform at comfortable distance apart from each other. Adjust the seat so that the angle in the knees is approximately 90 degrees. Toes and knees should be facing directly forward and straight ahead.
  • Select a weight that is appropriate to complete 2-3 sets of 8-12 repetitions of this exercise. Extend the legs forward to press the selected weight, only to full extension do not lock out the legs).
  • Bend the knees and return to the starting position (do not drop/slam the weight stack).
  • Repeat.

Squats with Smith Machine

  • With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place feet under bar, hip width apart. Disengage bar by rotating bar back.
  • Keep the chest up, shoulders down and back and core engaged. Bend knees while allowing hips to bend back behind, keeping the back straight and knees bent.
  • Repeat.

Standing Leg Curl * Squats With Bench * Squats With Dumbbells * Standing Leg Curl With Ankle Weight * Prone Leg Curl * Seated Leg Curl * Squats with Smith Machine