Intermediate
LEVER LYING LEG CURL
Upper legs
Body Part
Hamstrings
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the machine to fit your body and select the desired weight.
2
Step:2 Lie face down on the machine with your legs straight and your heels against the padded lever.
3
Step:3 Grasp the handles or the sides of the machine for stability.
4
Step:4 Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
5
Step:5 Hold the contracted position for a brief pause as you squeeze your hamstrings.
6
Step:6 Inhale and slowly lower the lever back to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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