- 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.
- 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 (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
- 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.
- As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring injury.
Variations: Since you have three foot positions you have in reality three exercises. The movement can also be performed with a dumbbell held in between your feet (a partner needs to place it properly). This latter exercise though is only suitable for advanced trainees. Finally, it is also possible to just use one leg at a time for better isolation.
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Review: Lying Leg Curls
Feb 15, 2016 1:38 AM: Don't know of any other bicep femoris isolation workout comparable to this one. Also i've found that a bench without angle puts more stress in my lower back.
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Review: Lying Leg Curls
Jan 12, 2016 9:07 PM: Awesome workout! Started new workout today and my legs are shot!!
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Review: Lying Leg Curls
Jan 28, 2015 3:56 AM: great exercise
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Tip: Lying Leg Curls
Jan 15, 2015 8:34 AM: Lift your upper body off the pad a little bit. It will force you to focus on your hamstrings a lot more. Also, bringing your feet closer together like you have a dumbbell between them also recruits more hamstrings.
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Review: Lying Leg Curls
Jul 16, 2014 1:03 PM: To me this exercise works perfectly as a mid exercise on my LEG DAY right after my SQUATS and before the LEG PRESS. Good Isolation.
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Tip: Lying Leg Curls
Oct 19, 2013 3:05 PM: why is so many ex. and this machine exsist this is one of exellent workout
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Review: Lying Leg Curls
Jul 7, 2013 2:11 PM: I don't have this machine. ;_;
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Review: Lying Leg Curls
Jun 19, 2013 9:15 AM: Excellent.
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Tip: Lying Leg Curls
May 12, 2013 1:48 AM: DO THIS!!
4x10-15 - go heavy but really squeeze the hams
last set do a 'crazy set' - drop 5kg each time until you get to 5kg left on the stack, then put the weight back to half of what you did for your last set and do 25 partials!!!! biggest pump ever, your hams will have to choice...+See More
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Review: Lying Leg Curls
Apr 13, 2013 7:10 PM: These are your basic hamstring mass builder. Use these in conjunction with squats, leg presses and RDLs and you'll have big hamstrings - simple as that