The Body Sculpting Bible for Women (38 page)

Standing Hamstring Curl

This version of the hamstring curl isolates the hamstring muscles and, because you are working just one leg at a time, helps you to address any imbalances you may have in your legs.

PROPER ALIGNMENT

Stand next to the lever arm of the machine so that it is to the right of your leg.

Hook your right heel under the roller pad. Depending on the machine you use, you will either be kneeling on a kneel rest with your left leg, or standing with your left leg on a platform.

TECHNIQUE AND FORM

Keeping your upper right leg (from the knee to the hip) in place, exhale and curl your right foot up as high as it can go.

At the top of the movement, squeeze the hamstring muscles hard and hold for one to two seconds. Tie sure you are using muscular contraction and not momentum to curl your leg.

Lower your right foot in a controlled motion, inhaling as you do so.

Repeat for the recommended number of repetitions for one leg, then switch sides to work the other leg.

If you find you are arching your back or using your shoulders to help you to contract, you are using momentum. If this is the case, you should reduce the weight you are using.

Step-Up

There are a couple of variations to this basic exercise. You can try performing all repetitions on one leg at a time, as well as using a barbell instead of dumbbells. Once again, using a barbell instead of dumbbells protects your wrists from injury caused by twisting.

PROPER ALIGNMENT

Choose a weight appropriate to your skill level. If you are just starting out, try this exercise with just your body weight.

Position your feet shoulder-width apart, pointing your toes forward. You will be approximately half a foot behind an elevated platform like a step or flat 10 pound weights on the ground.