Hamstrings · Machine

Lying Leg Curls

How to perform it

1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight; pointing them in or out shifts the emphasis. This will be your starting position.
3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

More exercises for Hamstrings

• Box Jump (Multiple Response)
• Glute Ham Raise
• Good Morning
• Power Clean
• Romanian Deadlift
• Seated Leg Curl