Leg Curl - Lying
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Hamstrings Glutes Lower Back Calves Strength Lying Leg Curl Machine Pull Gym
Purpose: This exercise works the hamstrings, plus other muscles in the posterior chain.
Benefits: This exercise is one of the best movements to isolate the hamstrings.
Position yourself in the leg curl machine and hook your feet under the foot bar. Press your chest flat against the bench, keeping your head up, back arched slightly. This is the starting position. Curl the bar up as high as it can go. At the top, squeeze your glutes. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The Hamstrings are a group of muscles responsible for flexing the knee. Some members of the hamstring group also straighten the hip. Sometimes the term "leg biceps" is used instead of hamstrings but the leg biceps is actually part of the hamstring group.
Step 1
Position yourself in the leg curl machine, heels under the foot bar, chest flat on the bench, head up, back slightly arched.
Position yourself in the leg curl machine and hook your feet under the foot bar. Press your chest flat against the bench, keeping your head up, back arched slightly. This is the starting position.
Step 2
Curl the bar up as high as it can go. At the top, squeeze your glutes.
Curl the bar up as high as it can go. At the top, squeeze your glutes. Exhale during this movement. Keep your hips on the bench.
Step 3
Slowly return to the starting position.
Slowly return to the starting position. Inhale during this movement. Press your chest flat against the bench, keeping your head up, back arched slightly.