Description
Knee flexion to strengthen the hamstrings by contracting and stretching.
01 · Setup
Set up the movement
- Adjust machine supports to stay aligned from start to finish.
- Stable hips, core braced, neutral back.
- Knees aligned with the axis of movement.
- Active ankles, without compensation.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Bend your knees in a controlled manner until the contraction occurs.
- Maintain a brief pause at the end of the stroke.
- Slowly return to full stretch.
Technique cue
Controls the downswing to exploit the stretch.
Common mistakes- pelvis that rises
- return too fast
- partial range of motion
- lumbar tension
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.