Mad Dogg Athletics crosscore Owner's Manual - page 53

RBT™ Exercises

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© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

HAMSTRING CURLS

Double Leg and Single Leg

Muscles Targeted: 

Hamstrings, Gluteals, Hips, Quadriceps, Calves, Core 

PREPARATION 

•   Position pulley in the neutral position so that handles meet the upper calf or knee. 

•   Open foot cradles so that heels can be inserted. 

•   Lay on the ground and place both heels in the foot cradles. The bottom of your feet will make contact 

with the handle grips at this time. 

•   Lay flat on the ground face up with your arms by your side with hands pronated making sure your feet 

are hanging directly below the pulley. 

PROGRESSION 1 

Double Leg (Bilateral) Hamstring Curl – Pin In 

Locked Handle Mode - Optional

BEGINNER 

•   Slowly lift the hips off the 

ground so that the legs are 

extended in a plank position 

with arms out to the side for 

support (A). 

•   Flexing at the knees, bring 

both heels towards the glutes 

and drive the hips upwards 

(B). 

•   Slowly extend at the knees 

and hips, return to the starting 

position and repeat (A). 

PROGRESSION 2 

Double Leg (Bilateral) Hamstring Curl – Pin Out 

BEGINNER TO INTERMEDIATE

•   PULL THE PIN™! 

•   Slowly lift your hips off the 

ground so that your body is in 

a plank position with arms out 

to the side for support (A).

•   Flexing at the knees, bring 

both heels towards the glutes 

and drive the hips upwards 

(B). 

•   Slowly extend knees and hips, 

return to the starting position 

and repeat (A).

A

B

A

B