How to Use the Seated Hamstring Exercise Machine at the Gym

Using a seated hamstring machine at a gym will help to develop the leg muscles. Some weightlifters use a hamstring machine and then work the front of the legs on a different machine to even out their training. It is a good idea to use a light amount of weight on a hamstring machine for the first few workouts.

1. Warm up your legs by doing some light stretching before you start your workout. Find the hamstring machine at the gym and remove the metal pin from the weight stack. Put the pin back into the stack in the weight plate you want to lift. For example, if you want to lift 60 pounds, put the pin in the weight plate that has 60 printed on it.


2. Lie face down on the hamstring bench and hold onto the handles on the sides of the bench. If the machine does not have any handles you can grip the end of the bench with both hands. Place the backs of your ankles under the hamstring machine pads.


3. Squeeze the handles or the end of the bench with your hands and lift the pads up. Stop the weight stack when the bottoms of your feet face the ceiling. Squeeze your hamstrings for a count of one. 


4. Slowly lower the weight stack back down until it almost touches the rest of the plates on the hamstring machine. Repeat the exercise for as many repetitions as you like to finish the first set. Many weightlifters do three sets of 10 repetitions on a hamstring machine during a leg workout.


5. Do at least two more sets on the hamstring machine to finish the exercise. Stretch your legs and rest for a few minutes and then continue your workout. You may want to exercise your thighs by using the leg extension machine at the gym so you will develop a symmetrical leg appearance.