Leg Curl - Lying (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the machine so that the pad is positioned just above your ankles.
   • Lie down on your stomach on the machine, ensuring your knees are just off the edge of the bench.
2. Step 2Position Your Legs
   • Place your legs straight out behind you, with your feet resting against the padded lever.
   • Make sure your hips are pressed against the bench and your body is aligned.
3. Step 3Adjust the Machine
   • Set the weight on the machine according to your fitness level.
   • Ensure that the machine is properly adjusted for your height to avoid any strain.
4. Step 4Engage Your Core
   • Tighten your core muscles to stabilize your body during the movement.
   • Keep your head and neck in a neutral position, looking down at the floor.
5. Step 5Perform the Curl
   • Flex your knees to lift the padded lever towards your glutes, squeezing your hamstrings at the top of the movement.
   • Keep your hips down and avoid lifting them off the bench.
6. Step 6Lower the Weight
   • Slowly lower the padded lever back to the starting position, fully extending your legs.
   • Control the movement to avoid any sudden drops that could cause injury.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully exit the machine.
   • Ensure to adjust the machine back to its original settings for the next user.