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Quad Track Calfcap
Beginner 40 min

Quad Track Calfcap

Calories

275 kcal

Equipment

Ankle Weight, Weight Plate, Leg Extension Machine, Barbell

Intensity

—

Focus

Hamstrings, Quads, Calves

Workout Exercises

1

Ankle-Weight Prone Leg Curl

8 min

Ankle Weight Hamstrings

Description

A classic hamstring isolation move where you curl your heel toward your glutes while lying face-down, using ankle weights for resistance. Focus on slow, controlled reps and keeping your hips glued to the floor so the hamstrings do the work.

How to perform

  1. Step 1

    Step 1

    Lie face-down with your legs extended and your hips pressed gently into the floor. Keep your core braced and your lower back neutral. Let your forehead rest on your hands so your upper body stays relaxed and still.

  2. Step 2

    Step 2

    Stay face-down and keep your hips glued to the floor. Curl your right heel up toward your glutes as far as you can without letting your thigh lift off the floor. Pause briefly at the top and squeeze your hamstring.

  3. Step 3

    Step 3

    Lower your right foot back down under control until your leg is straight again. Keep the movement smooth and avoid bouncing at the bottom. Repeat for reps, then switch legs if needed.