Legs
Machine
Lying leg curl
Setup
Lie prone on the machine.
Align knees with the machine's pivot point.
Place the roller pad on the lower calf, just above the heel.
Keep hips and pelvis stable on the bench.
Grip the handles firmly and brace your core.
Execution
Pull heels toward glutes in a controlled manner.
Keep hips as stable as possible on the pad during the movement.
Briefly squeeze the hamstrings maximally at the top position.
Lower lower legs slowly and in a controlled manner.
Maintain tension and do not drop the weight abruptly.
