- Kneel on floor. Position ankles under fixed bar or pad and
knees on thick dense pad. Kneel upright with hips straight. Extend
arms out to sides with elbow pointing back and slightly bent.
Position hands slightly forward with palms facing forward or
slightly toward floor.
- Lower body with hips straight by slowly straightening knees.
Control descent only with hamstrings as low as possible. Only
when body begins to fall, touch down with tensed finger tips
out to each side. Once fingers make contact with floor, control
remaining descent with assistance of arms. Allowing chest to
come very close to floor, rapidly push off against floor, again
just enough to assist hamstrings in raising body upward. Return
to upright kneeling position and repeat.
- This movement is also known as Self-assisted Hamstring Raise
on Floor. Bar or pad height should be only just high enough to
position ankles underneath, allowing room for vertical orientation
of feet with toes on floor. To keep exercise challenging, push
off only hard enough to minimally assist raising of body with
hamstrings. Attempt to keep hips as straight as possible throughout
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. Also see Inverse
Leg Curl comments and Arm
Position During Exercises.