Leg Curl Lying, Oppositional

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The leg curl lying, oppositional workout is primarily designed to target the hamstrings using a machine.

The exercise involves lying face down on the machine, securing the legs under padded bars, and curling the legs towards the glutes.

While other muscles like the calves and glutes are also engaged, the focus remains on the hamstrings throughout the workout.

Lie face down on the leg curl machine with your legs straight and your ankles resting against the padded lever.
Grasp the handles on the machine for stability.
Exhale and contract your hamstrings to curl your legs up towards your glutes.
Pause for a moment at the top of the movement, squeezing your hamstrings.
Inhale and slowly lower your legs back to the starting position, fully extending your knees.
Repeat the movement for the desired number of repetitions.

Start by adjusting the machine to fit your body properly, ensuring your knees align with the pivot point.
Position yourself face down on the bench with your legs fully extended and your ankles secured under the pad.
Engage your core muscles and exhale as you bend your knees, lifting the pad towards your glutes.
Focus on squeezing your hamstrings at the top of the movement, then slowly lower the pad back to the starting position.
Avoid using momentum or arching your back during the exercise to maintain proper form and maximize hamstring engagement.
Perform the exercise with controlled, smooth movements, aiming for a full range of motion to fully activate your hamstrings.