Cable Supported Single-Leg Hamstring Concentration

1. Setup:

   • Begin by adjusting the cable machine to a low setting. Attach an ankle strap to the cable.

   • Position an adjustable bench so that it is facing the cable machine, about a foot away.

2. Positioning:

   • Stand beside the bench, facing the cable machine. Secure the ankle strap to your ankle that is closest to the machine.

   • Lean forward slightly and place your opposite knee on the bench, using your forearms to support your upper body. Your back should be straight and hips squared.

3. Starting Position:

   • With the cable attached, let your working leg (the one with the ankle strap) extend straight behind you, keeping it off the ground. This is your starting position.

4. Movement:

   • Slowly bend your knee to bring your foot towards your glutes while keeping your thigh steady.

   • Pause for a moment at the top of the movement, squeezing your hamstring.

   • Gradually lower your leg back to the starting position, ensuring you maintain control of the movement.

5. Repetitions:

   • Perform 10-15 repetitions on one leg, then switch to the other leg and repeat.

6. Cool Down:

   • After completing both legs, take a moment to stretch your hamstrings to promote flexibility and recovery.

Tips:

• Maintain proper form throughout the exercise to avoid strain.

• Adjust the weight on the cable machine according to your strength level, starting light and increasing as needed.

• Keep your movements slow and controlled for optimal muscle engagement.