Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Extend legs straight back, toes down. Bend knees to curl legs up, squeezing hamstrings. Pull dumbbell towards glutes until shins are perpendicular to the floor. Briefly hold at the top, then slowly lower legs to full extension, maintaining tension.
Focus on squeezing your hamstrings forcefully at the top of the movement to maximize muscle engagement and ensure proper form. Keep your hips firmly pressed against the bench throughout the exercise to prevent unwanted hip lifting and isolate the hamstring muscles. Control the lowering phase of the exercise, resisting the pull of the weight to build strength and avoid momentum. Ensure your feet remain together and securely positioned throughout the entire range of motion for stability and balance. Maintain toes pointed downwards throughout the exercise to prevent ankle strain and ensure consistent hamstring activation.
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