STIFF-LEGGED DEADLIFT

Target Muscles: hamstrings
Synergist Muscles: gluteus maximus, adductor magnus

Set Up: Stand with your feet closer than hip width apart holding a barbell with an overhand grip (A).

Action: Without rounding your back, lower the weight towards the ground by hinging forward at the hips. Hold at the bottom to get a little stretch in your hamstrings (B) then squeeze your glutes and stand up. Repeat. Keep a slight bend in your knees throughout the movement.

SWISS CURL

Target Muscles: hamstrings
Synergist Muscles: gastrocnemius, erector spinae

Set Up: Lie supine on the ground with your knees bent and your heels on the top of an exercise ball. Lift your hips up as high as you can (A).

Action: Roll the ball away from you until your legs are straight but your knees are not locked. Hold for a second (B) and then roll the ball back towards you by bending your knees. Repeat.

LYING HAMSTRING CURL

Target Muscles: hamstrings
Synergist Muscles: gracilis, gastrocnemius, sartorius, popliteus

Set Up: Lie prone on the machine making sure the pad rests just above your ankles (A).

Action: Keeping your ankles flexed, curl the weight towards your butt. Hold for a second (B), slowly lower the weight and repeat.