Leg Curl Lying 2

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The Leg curl lying 2 workout is designed to primarily engage the Hamstrings.

This exercise involves lying face down on a machine with the legs hooked under padded bars.

By flexing the knees, the machine targets the Hamstrings, helping to strengthen and tone them.

While other muscles may be involved, the Leg curl lying 2 workout focuses mainly on the Hamstrings.

Adjust the leg curl machine to your desired weight and lie face down on the bench with your legs extended.
Place your ankles under the padded lever, ensuring that the pad is resting just above your Achilles tendon.
Grasp the handles on the machine for stability and support.
Engage your core muscles and exhale as you bend your knees, bringing your heels towards your glutes.
Hold the contracted position for a brief pause, squeezing your hamstrings.
Inhale as you slowly lower your legs back to the starting position, fully extending your knees.
Repeat the movement for the recommended number of repetitions.

Position yourself correctly on the leg curl machine by lying face down with your legs extended and your ankles securely under the padded lever. Ensure that your knees are aligned with the pivot point of the machine, allowing for a full range of motion.
Engage your core muscles by drawing your navel towards your spine and keeping your back flat throughout the exercise. This will help stabilize your body and prevent any unnecessary strain on your lower back.
Initiate the movement by flexing your knees and curling your legs towards your glutes, focusing on contracting your hamstrings. Imagine pulling the weight up using the back of your thighs, rather than relying solely on the machine’s resistance.
At the top of the movement, squeeze your hamstrings for a brief moment to maximize the muscle activation. Visualize the mind-muscle connection, feeling the tension in your hamstrings as you reach the peak contraction.
Control the descent of the weight as you slowly lower your legs back to the starting position, resisting the urge to let gravity take over. This eccentric phase of the exercise is just as important as the concentric phase in building strength and muscle definition.