Hamstring Extension

Differentiation: Mechanics

This variation of a Hamstring exercise | is similar to Natural Glute Ham Raises because | your feet and knees are anchored by the machine. Hamstring Extensions are different because | you place your hands on your thighs in order to help stabilize your body. This hand placement makes this an easier exercise for beginners.

Starting Position

To get into starting position, do this...

1) Locate a lat pulldown machine with a bench and a knee brace.

2) Kneel on the seat of a lat pull - down machine

3) ...with your ankles under the pad

4) ...and your knees on the seat.

5) Adjust the knee brace so your ankles are secured snugly.

6) Lean down from the hips so your face is facing the floor and your torso and thighs form a 90-degree angle.

7) Grasp the backs of your thighs nearest your knees - with your hands.

8) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale while you lean forward from the knees, allowing your body weight to pull your head down toward the floor.

3) Hold this position for a count of one second.

4) ...until you are unable to lower any further,

5) At the point where you can go no further, inhale while you flex your hamstrings while drawing your body back to the starting position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

It's important to keep your back and neck straight during this movement and avoid arching your back.

Be sure to maintain a tight core, which will allow you to lean farther forward and therefore target a larger portion of your hamstrings.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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