Lying Hamstring Curl Machine
a.k.a. Lying Hamstrings Curl
Differentiation: Mechanics
This variation of a leg curl is unique. Here is how: you use a Leg Curl Machine. The machine allows you to use a high amount of weight | to target and develop the size and strength of your hamstrings. You also lay on your chest for this exercise. Laying limits how much the rest of your body can help lift the weight. Preventing cheating forces your hamstrings to do all of the work. Isolating these muscles increases their overall strength and size.
Starting Position
To get into starting position, do this...
1) Locate a leg curl machine.
2) Select a suitable weight.
3) Adjust the padded lever so that when lying down it is situated on the lower calf area (about 2 inches higher than your heels).
4) Lie face-down on the machine, legs underneath the padded lever.
5) Your toes should be pointing straight down.
6) Grasp the handles on either side of the machine.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you curl your legs upward as far as you can.
3) When your hamstrings are fully contracted, hold this position for a count of one second.
4) Inhale as you slowly lower your legs to the extended starting position.
5) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure the lever is set near your achilles/ankle to allow proper movement from the machine.
Be careful not to curl up too far which may cause your thighs to lift up off the bench.
Be sure to maintain tension on your hamstrings at all times.
Gear Advice
We have no advice on gear for this exercise.
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Appearing in the Video
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