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Machine Lying Hamstring Curl
- 1 - Adjust the machine so that the leg pad sits just above your heels, at the back of your lower legs.
- 2 - Lie face down on the machine's bench with your knees just off the edge of the pad and your legs fully extended.
- 3 - Grip the handles on the sides of the machine for stability and keep your hips pressed firmly against the bench.
- 4 - Exhale and curl your legs upward by flexing your knees, bringing your heels as close to your glutes as possible in a controlled motion.
- 5 - Hold the peak contraction for a brief moment, squeezing your hamstrings.
- 6 - Inhale and slowly lower the weight back to the starting position with your legs fully extended, resisting the weight on the way down.
- 7 - Repeat for the desired number of repetitions.
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