Instructions:
- 1Lie face down on a lever lying leg curl machine, positioning the lever pad on the back of your legs just below the calf muscles.
- 2Grasp the side handles of the machine and point your toes straight.
- 3Curl your legs up as far as possible without lifting your thighs off the pad. Hold for a second on the contraction.
- 4Return your legs back to the initial position in a smooth, controlled movement.
- 5Repeat for the recommended amount of repetitions.
Tips:
- Avoid lifting your body from the machine, put emphasis on the hamstrings.
- Do not use a weight so heavy that you cannot move it smoothly.
- Make sure to curl your legs as far as possible for a full contraction of the hamstrings.
- Exhale while you curl the weight and inhale while returning to the starting position.