Cutting Edge Fitness - Trainer Tutorial

Hamstring Curl Machine (HC)

Introduction for new clients: The Hamstring Curl machine targets the muscles on the back of leg that flex the knee, primarily the hamstrings on the back of the thigh, but also the gastrocnemius on the back of the lower leg.

Targets: Biceps Femoris, Semitendinosis, Semimembranosus, Gastrocnemius

Setup

1. Install the weight pin.
2. Raise the thigh pad to the highest position.
3. Lower the foot pad to its lowest position.
4. Adjust the seatback for the client and seat the client. (Unlike the other seated leg exercise machines, the second seatback pad and head cushion are NOT USED for this machine.)
5. For a new client:
• Pull the seatback adjustment pin (behind the seat) and slide the seatback all the way back.
• Seat the client and ask them extend their legs forward.
• Have them slide forward on the seat until their knees are aligned with the pivot point of the movement arm.
• Slide the seatback forward snugly against the client's back, insert the pin and note the setting.
6. Adjust the foot pad upward if necessary to straighten (but not hyperextend) the knee, making sure that it supports the ankle joint - the heel of the client's shoe should extend past the edge of the pad. Note the foot pad setting for a new client.
7. Ask the client to lower the thigh pad and press it down snugly on the thighs. A new client may complain that the pad is hitting the kneecaps. Explain that this is because when the knee is extended, the knee cap (patella) is on top of the thigh bone (femur). The knee cap will slide out from under the pad when the client flexes the knee for the first time, and that is expected - the thigh pad will continue to hold the bottom of the thigh in place during the exercise.

Machine Use and Cues

1. For newer clients, review the movement pattern: Use your hamstrings to curl your heels back to the underside of the seat. As you approach the end of the positive phase, press down on the seat with your hands, lifting yourself off the seat bottom to complete the movement. Then resist with your hamstrings while lowering the weight to the starting position. When you reach maximum contraction the third time, squeeze hard for a couple of seconds before beginning to lower the weight.
2. Stand to the side where you can see the weight stack and the client's full range of motion.
3. Count down and begin.
4. Cues:
   • keep your neck relaxed.
   • Keep your head neutral - do not turn to watch the weight stack.
   • Keep your toes pointing up. Avoid rolling the legs outward or inward.
   • Keep your thigh bones pointing straight ahead - do not spread the legs apart or roll the knees to the side.
   • Extend your back (press back against the back pad).
   • Push down on the seat nearing the end of the positive phase. (Use your palms or knuckles.)
   • Beginning with the third rep, touch the foot pad to the bumper under the seat, and squeeze for a couple of seconds.
5. When the client can no longer move the weight smoothly, optionally provide resistance:
• Brace yourself an pull up on the arm that supports the foot pad.
• Remind the client that they must pull as hard as they can against the trainer's resistance for 10 seconds.
6. On the workout log, note the total time, any weight adjustments for the next use of the machine, and any other significant points or observations.

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