If you are looking for an alternative exercise to strengthen your hamstrings, then give these a try. They're brutal. I've known about them for a few years but never gave them much consideration. In the past year a serious bout of tendonitis and degenerative disc disease have compelled me to give up deadlifting. These hamstring raises came to mind when considering alternatives to the hamstring machine.
This exercise can be performed on a sit up bench, facing towards the bench with the ankles hooked underneath the foot pads. If your gym doesn't have the proper apparatus, then a workout partner can hold your ankles as in the video below. I'll do 3-4 sets of 6 reps on leg day, doing a slow descent before pushing back up to the upright position. Sometimes I'll hold my position at the half way point for a good burn. I'm still unable to raise myself from a lowered position and must push up with the hands, but that's a goal to work for.
These videos explain it well.
This exercise can be performed on a sit up bench, facing towards the bench with the ankles hooked underneath the foot pads. If your gym doesn't have the proper apparatus, then a workout partner can hold your ankles as in the video below. I'll do 3-4 sets of 6 reps on leg day, doing a slow descent before pushing back up to the upright position. Sometimes I'll hold my position at the half way point for a good burn. I'm still unable to raise myself from a lowered position and must push up with the hands, but that's a goal to work for.
These videos explain it well.
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