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A similar machine exercises your hamstring muscles, on the back of your thighs. Lie stomach down on the bench and hook your heels under a bar. When you bend your legs and pull the bar upwards, you exercise the back of your legs. The leg lunge is a safe and effective method of working the legs.
The leg extension machine is a popular gym staple, but you can do something very similar using nothing more than your body weight and a folded towel or exercise mat. How to do it: Kneel on the floor with your body and thighs vertical. Cross your arms over your chest.
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