As you have probably noticed, there is no leg curl machine at Tofino Fitness. Not to fret, you can work your hamstrings, glutes and lower back with the TRX hamstring curl above or better yet you can do deadlifts, technique below.
TRX Hamstring Curls
This is a super functional exercise that is also scalable from beginner to advanced. Leave your tailbone on the ground for beginners, palms facing down. Plank position for intermediate exercisers with hands on your chest. Lead with your hips for a more advanced workout, hands on your chest or pointing up directly above your shoulders.
Deadlift's are one of the most functionally practical exercises you can do. We perform this movement on a day-to-day basis when bending over to pick things up. Position your feet so that the the bar is dividing them in half lengthwise. You don’t want the bar too close to your shins, nor too far. Your feet should be shoulder-width apart or closer, and toes slightly pointed outwards.
If you’re using 45 lb plates the height of the bar is perfect. If you’re using anything lower than put some weights flat on the floor and place your barbell on top of them to elevate it to proper height.
Reach down and grab the bar with a double overhand grip, hands just on the outside of your legs. Without lifting the bar, stick your chest out, butt up, and look forward.
Inhale, contract your abs, tighten your back and by pushing through your heels raise the bar. Raise the bar by first straightening the legs. Let the bar smoothly follow the vertical line of your leg but don’t drag it on your shins. When the bar reaches the knees, straighten the torso and the legs simultaneously (without rounding your back) to reach the fully erect, standing position. Throughout the lift, maintain a neutral spine (natural, proper alignment of the spine; no excessive curving).
This is a great exercise for both men and women. Try the stiff-legged version also as shown in the video below: