Lying Single-Leg Hamstring Curl

1. Adjust the lever machine 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 below the calf muscles).

2. Ensure that the leg you are not using is secured out of the way of the moving lever arm.

3. Grasp the support handles on the front of the machine, keeping your torso flat on the bench while you ensure your leg is fully stretched.

4. Exhale and curl the weight up as far as possible without lifting your thigh off the pad. Keep your upper body stationary on the bench throughout the movement.

5. Hold the contracted position for a brief pause, then inhale and slowly return the weight to the starting position.

6. Perform the desired number of repetitions with one leg, then switch to the other leg and repeat the exercise.

7. Maintain controlled movement throughout the exercise; avoid using momentum to lift the weights.

Be sure to adjust the amount of weight to a level that allows you to perform the exercise with proper form while still challenging your muscles.

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