Train.exerciseLibrary.primaryMuscles

• Hamstrings

Secondary muscles

• Calves
• Glutes (stabilization)

Technique

• Set the pad on the lower calves or ankles depending on the machine.
• Keep the hips pinned to the bench or pad.
• Curl the heels toward the glutes under control.
• Pause briefly at peak contraction without lifting the hips.
• Lower the weight slowly to full extension.

Common mistakes

• Lifting the hips off the seat to shorten the range.
• Using momentum to swing the pad.
• Incomplete extension at the bottom.
• Selecting weight that is too heavy.

Special recommendations

• Control the eccentric — hamstrings respond well to slow lowering.
• Seated and lying variations both work; choose based on comfort.
• Pair with hip hinge exercises for balanced hamstring development.

When to use

• Hamstring isolation and hypertrophy.
• Accessory work after squats, deadlifts, or leg press.
• Balancing quad-dominant leg training.

Consider modifications if

• Moderate knee discomfort increases with loading or flexion.
• Moderate lower-back discomfort if hips lift off the pad.
• Proper technique cannot be maintained throughout the exercise.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced