Lying Hamstring Curl

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Adjust machine settings to fit your height. Sit with back flat against pad, legs together. Slowly press legs apart against resistance. Pause at peak. Slowly return legs to starting position. Repeat for desired reps.

Machine Hip Abduction

Sit in the machine with your legs apart, pads against your outer thighs. Adjust the seat and pad position comfortably. Slowly squeeze your legs together, focusing on using your inner thigh muscles. Pause when the pads are close together. Slowly return to the starting position, maintaining control. Avoid letting the weights slam. Repeat for desired reps and sets.

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