- 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
Jan 5, 2012 4:13 AM: may i use this exercise to improve both of my hamstring and calf?
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Review: Lying Leg Curls
Dec 19, 2011 9:38 AM: Hip Bridge:
The hip bridge is performed by lying with your back flat on the floor. Bend at the knees so there is a 45-degree angle at your knee joint and your feet are flat on the floor. Now, lift your hips off of the floor so that your knee, hip and lower back form a straight line. This will...+See More
of people found this review helpful
Review: Lying Leg Curls
Nov 7, 2011 7:43 AM: My gym dsnt havr ths machine, any alternative?
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Review: Lying Leg Curls
Sep 19, 2011 6:27 AM: SORRY, I MEANT TO SAY:
My gym does not have this machine. What is functional difference between a Lying Leg Curl and a Seated Leg Curl and a Standing Leg Curl? Do they use different muscles, or from a different angle?
of people found this review helpful
Review: Lying Leg Curls
Sep 19, 2011 6:24 AM: My gym does not have this machine. What is functional difference between a Lying Leg Curl and a Seated Leg Curl? Do they use different muscles, or from a different angle?
of people found this review helpful
Review: Lying Leg Curls
Sep 12, 2011 11:17 PM: The best and the toughest.
of people found this review helpful
Review: Lying Leg Curls
Sep 12, 2011 11:17 PM: The best and the toughest.
of people found this review helpful
Review: Lying Leg Curls
Jul 13, 2011 11:12 AM: this is the best exercise!
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Tip: Lying Leg Curls
May 7, 2011 10:46 PM: I frankly would be very careful with this exercise, you can strain your lower back. DO NOT over do it and try and lift too much weight because it will easily strain your lower back.
of people found this review helpful
Review: Lying Leg Curls
Apr 16, 2011 10:35 PM: perfect isolation =)