Stand one end of an empty barbell or broomstick on the floor. Kneel facing it either with a bar anchored over your Achilles or backward at a lat pull-down station with your feet under the rollers. Keeping your body straight from knees to head, lower your torso towards the floor until its nearly parallel.
When you perform this exercise it is important to not arch the back or rotate the hips in any way. As you are lying on the bench force your hip in by squeezing your Glutes (Butt) so that your Hips are completely flat against the bench. Leaving one leg straight out (not using it) Curl the other leg up, one at a time hard and squeeze your hamstring at the top. Finish the designated number of repetitions before you switch to the opposite leg. as you descend it is important to go slower than you came up. All the while force your hips flat on the bench. DO NOT ARCH YOUR BACK. Lower the weight if you have to perform this exercise.
Lie facedown on a lying leg-curl machine and position the Achilles tendon of your right leg below the padded lever with your knee just off the edge of the bench. Grasp the bench or the handles for stability. In this position your knee should line up with the pivot point of the machine arm. Keeping your hips down on the bench, use your hamstrings to flex your right knee and raise your foot toward your glutes. Squeeze the hamstrings as hard as possible at the top, then lower the lever arm to the start position. Complete as many reps as desired on the right leg then repeat on the left leg.You can alternate legs on every rep if you prefer. This provides each leg a short break between each rep, which could allow you to complete more reps with a given weight.
When you perform this exercise it is important to not arch the back or rotate the hips in any way. As you are lying on the bench force your hip in by squeezing your Glutes (Butt) so that your Hips are completely flat against the bench. Curl one leg up hard and squeeze your hamstring at the top. As you come back down alternate and now curl the opposite leg up just the same way until you finish the number of repetitions. As you descend it is important to go slower than you came up. All the while force your hips flat on the bench. DO NOT ARCH YOUR BACK. Lower the weight if you have to perform this exercise.
When you perform this exercise it is important to not arch the back or rotate the hips in any way. As you are lying on the bench force your hip in by squeezing your Glutes (Butt) so that your Hips are completely flat against the bench. Curl both legs up at the same time hard and squeeze your hamstrings at the top. as you descend it is important to go slower than you came up. All the while force your hips flat on the bench. DO NOT ARCH YOUR BACK. Lower the weight if you have to perform this exercise.
How to Do Lying Leg Curls Adjust the machine so that you are correctly positioned. Your knees should be in line with the machine’s joint. Lift the weight by bending your knees as far as possible. Slowly lower the weight again. Commentary The lying leg curl is an isolation exercise where it is easy to focus on the hamstrings.
Be careful when adjusting the machine so that it suits your body. The most important aspect is to place the machine’s joint in line with your knees.
Lie facedown on a lying leg curl machine, position the backs of your ankles below the padded lever, and place your knees just off the edge of the bench. Grasp the bench or the handles for stability. Make sure your knees are slightly bent to protect them from overextension. Keeping your hips down on the bench, use your hamstrings to flex your knees and raise your feet toward your glutes. Squeeze the hamstrings at the top, then lower the lever arm to the starting position.
Attach the bands to a door or secure location. Using the Ankle straps, attach on the ankles. Secure the bands to the ankle starps. Lay on your stomach facing away from where the bands are attached. Keeping your hips to the ground bring both legs up towards the buttocks until you cannot contract your legs anymore. Slowly return your legs towards the ground keeping constant tension on the bands. Repeat until all the listed number of repetions are completed.
Anchor a band at floor level and attach an ankle strap to the end of it. Facing the anchor point, attach the strap to one ankle, then step back to place tension on the band. Start in a standing position, with your working leg (the one with the band attached to it) extended in front of you so that your foot is a few inches off the floor. Contract the hamstrings of the working leg to bend your knee so that your foot lifts up and back behind you (a standard leg curl motion). Squeeze the contraction in the hamstrings at the top, then lower back down under control to full leg extension. Complete all reps with that leg, then switch legs and repeat.
Standing on a bench or elevated surface attach the cable to the ankle. NOT THE FOOT. Keeping the leg ( quad portion) straight curl the leg until the leg is fully flexed behind you. Make sure that the angle of the cable is at a 45 degree angle down. You Must be higher than the direction of the cable. This is why you have the elevated surface. If you have nothing to stand on, simply turn around so that you are facing away from the direction of the cable and grab onto something for support and complete the same movement. This way the LINE OF RESISTANCE is supportive of the LINE OF PULL from the muscle worked.
START: Stand facing a low cable pulley with an ankle collar attached to your right ankle and connected to the low pulley. Step back two to three feet from the cable pulley and lift your right leg out to form a 45 degree angle with your body.
MOVE: Slowly flex your knee to curl your lower leg down to form a 90 degree angle at your knee. Hold this position for a second then return your foot to the start. Complete the desired number of reps and repeat with the left leg.
Standing keeping your abs tight by sucking in your stomach, lean slightly forward holding onto the bench or machine for support lift one leg up squeezing the hamstring tight at the top. Descend slowly without locking out the knee. Perform the number of repetitions continuously until you finish, and switch legs.
Laying on the ground on your back place one leg on the ball. Make sure that the bottom of your calf is the part of the legs that is supporting most of your weight. Place your arms out to the side of you to help keep your balance. Elevate your hips and lift your back up off of the ground. Slowly bring your feet to your buttocks and raise your torso up as you do this. Squeeze the back of your legs (Hamstrings) and slowly return to the extended position you see in the image. This exercise is typically SUPER SETTED with another leg exercise!
Laying on the ground on your back place both legs on the ball. Make sure that the bottom of your calves is the part of the legs that is supporting most of your weight. Place your arms out to the side of you to help keep your balance. Elevate your hips and lift your back up off of the ground. Slowly bring your feet to your buttocks and raise your torso up as you do this. Squeeze the back of your legs (Hamstrings) and slowly return to the extended position you see in the image. This exercise is typically SUPER SETTED with another leg exercise!