Lying leg curls

COURTESY OF GLOBAL FITNESS

Major muscles used

• Hamstrings

Performing lying leg curls

• Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads.
• Your legs should be fully extended with some natural flex at the knees, and your toes should be pointing down.
• Reach and hold on as far forward as possible so that your lower back is unable to arch.
• Keeping your pelvis flat against the bench, raise your heels up toward your buttocks so that your legs bend to about a 90 degree angle and hold for a brief second while contracting (flexing) your hamstrings.
• Return to the starting position in a slow, controlled manner.

Be careful

• Don't let your back or pelvis rise from the bench in an arch. If you notice your back or pelvis is rising from the bench try placing a small pillow under your pelvis and grab as far forward as possible.
• Don't swing the weight up using momentum.
• Don't drop the weight down. Use a slow controlled motion.

Alternative exercises to the lying leg curls

• Standing leg curls

Courtesy of Global-Fitness.com, your Online Personal Trainer

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