Illustrations: Everkinetic (Greg Priday), CC BY-SA 4.0 · cropped, resized & combined
Hamstrings
Lie face down with your knees just past the edge of the pad.
Hook the roller pad just above your heels and grab the front handles.
Brace your core so your hips stay glued to the bench.
Curl the pad toward your glutes as far as you can.
Squeeze the hamstrings at the top, then lower for a two-count.
Hips popping off the bench on every rep.
Jerking the weight with momentum to start each rep.
Setting the pad too high on the calf, which hurts.
If your hips keep rising, lighten the load and press your belly into the pad.
Single-leg reps are a great way to even out strength differences.
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