Bodyweight Romanian Deadlift
Start standing up tall with good posture. The first step is to have a slight bend in your knees. From there you should slowly push your hips back and attempt to get your torso parallel with the floor. As you lower down you should feel a stretch in your hamstrings. Once you get your parallel with the floor or you can go any lower you should slowly return back to the starting position and squeeze your glutes at the top.
Machine Leg Curl
Adjust the machine so that your knee is roughly lined up with the circle on the right hand side. Place your legs over top of the pad and curl your legs down as far as you can. Once you are down as far as you can you should give a 1 second pause and think about “feeling” your hamstring do the work. Return back to the starting position without letting the weight stack hit and repeat.
Adjust the machine so that your knee is roughly lined up with the circle on the right hand side. Place your legs over top of the pad and curl your legs down as far as you can. Once you are down as far as you can you should give a 1 second pause and think about “feeling” your hamstring do the work. Return back to the starting position without letting the weight stack hit and repeat.