A source of backup power

If you take the time to strengthen the backs of your thighs, you will develop stronger hamstrings that will give you more power in sports and other athletic activities. Balanced leg strength will also help you avoid serious injuries to the knees and hip joints.

1 Adjust the ankle pads of a leg curl machine so that the pads are just above your heels as you lie on your stomach. Grasp the handles, pull in your abdominal muscles and keep your hip bones on the pad.

2 Bend your knees, flex your feet and squeeze your hamstring muscles to lift the ankle bar. Pause when your calves are perpendicular to the floor, then slowly straighten your legs to the starting position. During the exercise try not to let your buttocks rise off the pad to avoid putting undue strain on your lower back. Do two to three sets of eight to 12 reps.

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Karen Voight can be reached at kvoightla@aol.com.