Sit back in the seat. Use the two handles to push yourself back into the chair. Flex your ankles and point your toes upward. Flex your knee bringing the pad backward, extend your knee without allowing the weight to touch back down.

Machine Seated Leg 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.

Barbell Bulgarian Split Squat

Leg Press

Dumbbell Walking Lunge

Calf Raises

Goblet Squat

Stand with a shoulder width stance. Push your butt back while leaving your knees MOSTLY extended. You should feel a stretch in your hamstrings. When you feel the stretch, push your hips forward to complete the rep. Do not push your hips all the way forward. This will hyperextend your spine. Just go to a normal standing position.

legs & core