Leg Curl Lying (alternating)

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The Leg curl lying (alternating) workout primarily engages the Hamstrings, targeting the back of the thighs.

This machine allows for alternating leg curls, effectively isolating and strengthening the Hamstrings without overworking secondary muscles.

Adjust the leg curl machine to fit your body by adjusting the seat and the leg pad.
Lie face down on the machine with your legs straight and your heels against the leg pad.
Place your hands on the handles for stability.
Bend one leg at the knee, bringing your heel towards your buttocks while keeping the other leg straight.
Slowly lower your bent leg back to the starting position and repeat the movement with the other leg.

Position yourself on the leg curl machine, lying face down with your legs extended.
Ensure your knees are aligned with the machine’s axis and your ankles are under the padded lever.
Engage your core and keep your hips pressed against the bench throughout the exercise.
Breathe in as you bend one knee, bringing your heel towards your glutes in a controlled manner.
Exhale as you slowly lower your leg back to the starting position, feeling the stretch in your hamstrings.
Alternate legs, focusing on the mind-muscle connection with your hamstrings for maximum engagement.
Start with a weight that challenges you but allows for proper form, gradually increasing as you progress.