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Machine Lying Leg Hamstring Curls Guide

  1. Exercise Type: Isolation - focuses on targeting and isolating specific muscle groups, allowing for targeted muscle development.
  2. Targeted Muscle Groups:
    • primary: hamstring
    • secondary: gluteal
    • tertiary: calves, left soleus, right soleus
    • quaternary: abs, obliques, lower back

How to perform?

The Lying Leg Curl is an isolation exercise that specifically targets the hamstrings. During the exercise, the hamstrings work to curl the weight towards the glutes, while the glutes assist to keep the pelvis stable. The calf muscles and core also engage to maintain proper posture and stability during the movement.

It's important to use proper form and to choose a weight that is appropriate for your individual strength level when performing the lying leg curl. This exercise is similar to the Machine Single Leg Hamstring Curls, except in this variation you lift the weight with both your legs at the same time.

Steps to perform:

  1. Position yourself on the lying leg curl machine facing downward.
  2. Adjust the machine to align the padded lever with your Achilles tendon.
  3. Lie down with your chest and abdomen against the bench, gripping the handles.
  4. Secure your lower legs under the padded lever, ensuring a snug fit.
  5. Exhale as you flex your knees, lifting the lever toward your glutes.
  6. Focus on contracting your hamstrings while keeping your hips down.
  7. Inhale as you extend your legs, lowering the lever in a controlled manner.
  8. Maintain a flat back and avoid excessive arching.
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