Lying leg curl machine

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Gluteus Maximus, Gluteus Mideus

How to do it

1. Lie face down on the lying leg curl machine, positioning your legs under the padded lever, just above your ankles. Adjust the machine so that your knees are just off the edge of the bench.
2. Grasp the handles on the sides of the machine for stability and keep your back flat against the bench.
3. Curl your legs up towards your glutes by bending your knees, squeezing your hamstrings at the top of the movement.
4. Slowly lower the padded lever back to the starting position with control, fully extending your legs. Repeat for the desired number of repetitions.

Form tips

• Keep your hips pressed against the bench throughout the exercise to isolate the hamstring muscles.
• Avoid using momentum; let your muscles do the work.
• Exhale as you curl your legs up and inhale as you lower them back down.