KNEELING REVERSE HAMSTRING CURL

hey everyone in today's workout we have some reverse hamstring curls. so what we're wanting to do is isolate the hamstrings out. and We're just wanting to work on the down phase. And we're going to need a partner for this. And a partner is going to hold our feet down so we don't just smash our face into the ground.

What we're going to do is keep out toes tucked, and we want to make sure we're trying to go down as slow as possible. So as soon as we start feeling ourselves you know bend at the hips like that or start overextending back like that, we're just going to drop to the ground. So make sure we try and keep as straight a body as we can.

So what we're going to do, we're going to keep the toes tucked, partner is going to keep pressure down on the heel as much as possible. And we're going to start going forward. And then we're going to hold hold hold hold hold and then push back up. Drop again, slow slow slow slow slow, drop. So we want to get about 3-4 seconds on the way down.

Kneel upright on the seat of a pull-down machine facing away from it, with the thigh pads adjusted all the way down, your ankles anchored between the pads and your feet flat against the platform so your knees bend at 90 degrees. With your arms at your sides, lower your torso forward slowly, bending only at the knees - not the waist - then flex your hamstrings to pull your body back upright and pause before the next repetition. Have a partner assist you upright until you are strong enough to control the descent.