Get Lean Legs!

STIFF-LEGGED DEADLIFT
Target Muscles: hamstrings
Synergist Muscles: gluteus maximus, adductor magnus

Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand with an overhand grip [A].
Action: Without rounding your back, lower the weights toward the ground by hinging forward at the hips; keep a slight bend in your knees throughout the movement. Hold at the bottom to get a little stretch in your hamstrings [B] then squeeze your glutes and stand up. Repeat for three sets of 12 to 15 reps.



STABILITY BALL CURL
Target Muscles: hamstrings
Synergist Muscles: gastrocnemius, erector spinae

Set Up: Lie supine on the ground with your legs straight and your heels on the top of an exercise ball. Lift your hips up as high as you can [A].
Action: Roll the ball toward your body by bending your knees. Hold for a second [B] and then extend your legs. Repeat for three sets of 15 reps.
 


SEATED HAMSTRING CURL
Target Muscles: hamstrings
Synergist Muscles: gracilis, gastrocnemius, sartorius, popliteus

Set Up: Sit at the hamstring curl machine, securing the pad above your thighs and ensuring that the lower pad is positioned behind your ankles [A].
Action: Bend your knees to direct your feet toward the floor. Hold for a second [B], slowly lower the weight and repeat. Do three sets of 12 to 15 reps.