Machine Lying Leg Curl

Positioning:

1. Begin by adjusting the machine so that the padded lever is positioned against your lower legs, just above your heels.

2. Lie face down on the machine, ensuring your hips and knees are aligned with the pivot point of the lever.

3. Place your feet under the padded lever, with your legs fully extended and your knees just off the edge of the bench.

4. Grip the handles or sides of the machine for support.

Movement:

1. Start with your legs straight and in the initial position.

2. Inhale and engage your core.

3. Exhale as you bend your knees and curl your legs up towards your glutes, keeping your upper body flat against the machine.

4. Focus on moving only your lower legs—avoid lifting your hips or upper body.

5. Squeeze your hamstrings at the top of the movement.

6. Slowly lower your legs back to the starting position while inhaling, ensuring you maintain control throughout the movement.

7. Repeat for the desired number of repetitions.

Tips:

• Maintain proper form throughout the exercise to minimize the risk of injury.

• Start with a light weight to get used to the movement before increasing the load.

• Make sure your knees remain aligned with the machine's pivot point during the curl.