- 1). Warm up with at least 10 minutes of comfortable walking.
- 2). Sit at a leg-extension machine, adjusting the seat so the pivot point of the leg bar aligns with your knee joint. Adjust the shin bar to rest at your lower shin. Slowly press against the shin bar to straighten your legs; pause for a moment, then slowly return to the starting position. Start with light weights, and increase the weight gradually until there is sufficient resistance without strain or pain. Repeat this motion slowly for eight to 12 repetitions.
- 3). Rest for 30 to 60 seconds, then do another set of eight to 12 repetitions.
- 4). Sit at a hamstring-curl machine. Adjust the seat so the pivot point of the leg bar aligns with the knee and the lower part of your calf rests against the leg bar. Lower the lap bar to fit snugly across the top of your thighs. Bend your knees slowly, drawing your heels towards the backs of your legs. Begin with light weights, and increase it gradually until there is sufficient resistance without strain or pain. Repeat for eight to 12 repetitions.
- 5). Rest for 30 to 60 seconds, then do another set of eight to 12 repetitions.
- 6). Secure an ankle strap to a cable pulley at the lowest notch. Standing with your back to the pulley, place a small step where your left foot would be. Wrap the ankle strap snugly around your right ankle, stepping up onto the step with your left foot. Your right foot should dangle off of the floor.
- 7). Standing straight, slowly swing your right foot forward and lift your leg, keeping your knee straight. Stop when your hip allows you to go no farther. Slowly return to the starting position. Do not bend at the waist, and keep your back straight throughout the motion. Start at a low weight, and increase it gradually until there is sufficient resistance without strain or pain. Repeat slowly for eight to 12 repetitions.
- 8). Move the step to your right side and the ankle strap to your left ankle. Repeat the exercise for eight to 12 repetitions on the opposite leg.
- 9). Rest for 30 to 60 seconds, then do another set of eight to 12 repetitions.
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