Pulley Hamstring Curl Lying

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The pulley Hamstring curl lying workout primarily engages the Hamstrings by utilizing a pulley system.

The pulley provides resistance, allowing for targeted Hamstring activation without significant involvement of secondary muscles.

Start by lying face down on a flat bench or mat, with your legs extended and your feet secured under the pulley.
Place your hands on the sides of the bench or mat for support, keeping your upper body relaxed.
Engage your core and glutes to stabilize your body, then bend your knees to bring your heels towards your buttocks.
Slowly lower your legs back to the starting position, maintaining control throughout the movement.
Repeat the exercise for the desired number of repetitions.

Start by lying flat on your back on a mat or bench, with your legs straight and your feet securely attached to the pulley system.
Engage your core muscles by pulling your belly button towards your spine, and keep your lower back pressed firmly into the mat throughout the exercise.
Begin the movement by bending your knees and pulling your heels towards your glutes, focusing on using your hamstrings to initiate the movement.
Keep your hips stable and avoid any rocking or swinging motion as you curl your legs, ensuring that the tension remains on your hamstrings.
Pause for a moment at the top of the movement, squeezing your hamstrings tightly, before slowly returning to the starting position with control.
Remember to breathe throughout the exercise, inhaling as you lower your legs and exhaling as you curl them up, maintaining a steady rhythm.
As you progress, gradually increase the weight or resistance on the pulley system to continue challenging your hamstrings and promoting muscle growth.