Lying Leg Curls
Exercise Animation
Exercise Details
Equipment
leg curl_machine
Difficulty
Beginner
Type
isolation
Muscle Focus
Primary Muscles
hamstrings
Secondary Muscles
calves
Instructions
- 1.Select a weight and adjust the foot padding on the machine to match your height. Lie face down on the machine and press the back of your ankles on the padding. Slightly tense the hamstrings to create tension by slightly lifting the weight off its resting point. This is your starting position.
- 2.By focusing on contracting the hamstring muscles, curl your legs up and towards your glutes. Curl as far your can.
- 3.Hold the contraction for a full second before slowly returning to the starting position.
- 4.Repeat for as many repetitions as required.
Tips
- When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.
- Perform the reps slowly and in a controlled manner. Technique first, weight second!.
Breathing Instructions
Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.
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