1. Setup:
- Begin by adjusting the cable machine to a low setting. Attach an ankle strap to the cable.
- Position an adjustable bench so that it is facing the cable machine, about a foot away.
2. Positioning:
- Stand beside the bench, facing the cable machine. Secure the ankle strap to your ankle that is closest to the machine.
- Lean forward slightly and place your opposite knee on the bench, using your forearms to support your upper body. Your back should be straight and hips squared.
3. Starting Position:
- With the cable attached, let your working leg (the one with the ankle strap) extend straight behind you, keeping it off the ground. This is your starting position.
4. Movement:
- Slowly bend your knee to bring your foot towards your glutes while keeping your thigh steady.
- Pause for a moment at the top of the movement, squeezing your hamstring.
- Gradually lower your leg back to the starting position, ensuring you maintain control of the movement.
5. Repetitions:
- Perform 10-15 repetitions on one leg, then switch to the other leg and repeat.
6. Cool Down:
- After completing both legs, take a moment to stretch your hamstrings to promote flexibility and recovery.
Tips:
- Maintain proper form throughout the exercise to avoid strain.
- Adjust the weight on the cable machine according to your strength level, starting light and increasing as needed.
- Keep your movements slow and controlled for optimal muscle engagement.
