Below are a list of exercises that you can use as an alternative to the ones on your programme. The exercises become progressively harder as you scroll down.

HAMSTRING CURL — Machine

Sit upright on a hamstring curl machine and engage your core. Press downward with both legs and bend the knees. Ensure to flex the knees as much as possible.

HAMSTRING CURL — Swiss Ball

Lie on your back with your legs straight, feet on a swiss ball and hips raised. Place your arms by your side for support. Bend the knees as you roll the ball towards you, do not allow the hips to lower. Extend the legs.

HAMSTRING CURL — Swiss Ball

Lie on your back with 1 foot on a swiss ball (leg extended) and the other raised above you. Lift your hips and place your arms by your side for support. Bend the knee as you roll the ball towards you, do not allow the hips to lower. Extend the leg

STIFF LEG DEADLIFT – Barbell 

Stand holding a barbell with feet hip width apart. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the bar towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.

STIFF LEG DEADLIFT – Dumbbells

Stand, feet hip width apart and dumbbells held in both hands. Place your weight into your heels, hinge forward from the hip with slight knee flexion and lower the weights towards the floor. Only go to the point where you can maintain neutral spine, do not round the lower back. Engage the glutes and straighten the legs as you stand upright.

STIFF LEG DEADLIFT – Dumbbells

Stand on 1 leg and hold a dumbbell in each hand. Place your weight into the heel as you hinge forward from the hip, bend the supporting leg slightly and lower the dumbbells towards the floor. Allow the free leg to move backwards. Only go to the point where you can maintain neutral spine, do not round the lower back. Straighten the leg as you stand upright.

HAMSTRING CURL — TRX 

Lie on your back with your legs straight, feet suspended in a TRX, hips lifted and arms to your side. Bend the knees, drawing your feet towards your bottom, do not allow the hips to lower. Extend the legs.