HAMSTRINGS:

• Stiff-Leg Deadlifts (Straight-Leg Deadlifts) The first thing you need to know about this exercise is that the name does not relate to the exercise itself. Under no circumstances should you keep your legs straight or stiff during this exercise as it may result in serious injury. Bend at your waist with your head up, back straight and knees nearly locked. Hold the bar with your hands at a slightly less than shoulder width. Straighten up while holding the bar at arm's length and close to the body. Then slowly lower the bar back down to the floor but don't actually let the bar touch the floor. Repeat the movement. Deadlifts can be a very dangerous exercise if not performed correctly or done with weights that exceed your capabilities.
  
  
• Deep Squat Position a barbell across the back of your shoulders and grasp the bar to the sides. Position your feet at a shoulder width stance with your toes and knees slightly pointed outwards. Lower yourself and the weight down until your knees and hips are fully bent. Raise yourself back up until your knees and hips are straight. This exercise can also be performed with dumbbells or on a Smith machine. Remember not to hold your breath at the lowest point of the movement.
  
  
• Leg Press Using a leg press machine, position your feet against the platform about shoulder width apart and your toes pointed slightly outward. Hold the supporting handles for stability. Slowly bend your knees and lower the weight as far as possible whilst keeping your hips in the seat. Then slowly push the weight back up to the starting position. Do not lock your knees at the highest point of the movement. Varying the angle of your feet on the platform will target different points of the muscle.
  
  
• Lunges To work the hamstrings with lunges, use the following technique as is outlined for glutes but this time make sure that the trailing leg is straight. Position a barbell across the back of your shoulders. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. You can work one leg at a time or alternate between both. Make sure you do not overextend your knee on the downward motion of the exercise.
  
  
• Leg Curls Lie face down on a leg-curl machine and hook your heels under the padded roller. The roller should be positioned comfortably behind your ankles and your legs should be in a straightened position. Slowly curl your legs up until your hamstrings are fully contracted and then slowly lower the weight back to the starting position. Allow the muscles to fully contract and extend throughout the full range of motion of the exercise and do not rely on the momentum of the weight to swing it up. Keep your body in full contact with the bench at all times. If you find your hips are lifting up off the bench then you are using too much weight.

Please consult with a health professional before undertaking
any program which involves strenuous activity.