CosceMacchinaPrincipiante

Lying Leg Curls

Set the machine to your height, lie face down and place the pad just below the calves. Keep the torso flat as you curl the legs.

Sequenza

01 · adjust
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.
02 · starting position
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.
03 · curl up
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.
04 · lower
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

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