Hamstring curls
Lie prone on hamstring curl machine with the heel positioned under the pull pad. Bending at the knee, bring the foot up to form a 70-80 degree angle at the knee, hold and...

Standing calf raise
Using a calf raise machine, stand on high block so that the ball of the feet are in contact with the block. Start by letting the heel drop to stretch the calf,then lift heel...

45 degree leg press
Take up a position on 45 degree leg press sit so that hips and lower back are supported by seat and the feet are placed on the push plate about shoulder width apart. Push...

Hamstring lever curls
Kneel on a Lat Pulldowns seat with ankles supported firmly under knee support in an upright position, with knees at a 90-degree angle. Lower body out about 10 to 15 degrees...

Barbell lunges
Stand, supporting a barbell across the back of your shoulders. Step forward into a lunge position and bend both knees until the back knee is a few centimetres above the...