How to do a machine lying leg curl

Setup:

1. Position: Lie face down on a lying leg curl machine. Adjust the machine so your knees are just off the edge of the bench.
2. Pad Placement: Position the padded lever so it rests comfortably on the back of your ankles/lower calves.
3. Grip: Grasp the handles in front of you for stability.

The Movement:

1. Curl: Exhale and curl your legs up towards your glutes by flexing your knees. Focus on pulling with your hamstrings.
2. Squeeze: Continue until you achieve maximum contraction in your hamstrings at the top of the movement.
3. Lower: Inhale and slowly lower the weight back to the starting position in a controlled manner.

Tips:

• Keep your hips pressed firmly into the bench throughout the exercise. Avoid lifting your hips to move the weight.
• Perform the movement in a slow and controlled fashion, especially the lowering (eccentric) phase.
• Point your toes (plantar flexion) or pull them towards your shins (dorsiflexion) to see which feels better for your hamstring activation.