Napra

Lying Leg Curls

StrengthBeginner Hamstrings Lying leg curl machineMachine
Lying Leg Curls, step 1
1. Lie face down with your knees just past the pad edge and the roller on your lower calves; hold the handles.
Lying Leg Curls, step 2
2. Curl your heels toward your glutes as far as you can, hips pressed into the pad. Lower slowly.

How to do it

  1. 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.
  2. 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.
  3. 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.
  4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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