Lying Leg Curl

Adjust the arm of the machine to the desired height, then lie face down on the machine bench. Place your legs under the lever of the simulator (10 cm below the middle of the calves). Hint: It is preferable to use an incline rather than a horizontal machine bench. Press the torso to the bench, clasp the handles with your hands. The feet are perpendicular to the shins. This will be your starting position. As you exhale, raise your legs, tensing your buttocks and the muscles of the back of the thigh. While doing this movement, do not lift your upper thighs off the base. Hold this position for a few seconds. As you inhale, slowly lower your legs to the starting position. Complete the required number of repetitions. Attention: too much weight will interfere with the correct execution of the exercise and may cause injury or sprain. Variations: You can also do the exercise with a dumbbell between your feet. For better muscle isolation, the exercise can be performed with each leg alternately.