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Leg Curl Machine Exercise Instructions

Lying Leg Curls

Purpose of Exercise: To develop the hamstrings. Secondary movers include glutes and calves.

Execution of Exercise: Lie face down on a Leg Curl machine, chest flat on it and hands gripping on the handgrips. The back of your ankles should be against the pads and your knees should be in line with the rotating cam of the machine. Curl your legs up, keeping your hips down against the bench. Squeeze at the top then lower slowly back down.

Important Points: Do not use momentum to swing the weight up as this will reduce the effectiveness of the exercise Do not allow your hips to come up off the bench as you curl up. This takes tension on the hamstrings and can place it on the lower back and glutes.

Variations: One Leg Curl: Similar to the above except one leg is used at a time. Standing Leg Curl Machine: This exercise is similar to the lying leg curl except it is done standing and the upper body should remain straight throughout the exercise. Seated Leg Curl Machine: This exercise is completed with the use of a seated leg curl machine. The legs are locked out straight and the movement is down and in toward a 90 degree angle.

DISCLAIMER - THE INFORMATION CONTAINED ABOVE IS FOR INFORMATIONIAL PURPOSES ONLY. THE EXERCISES ARE FOR DEMONSTRATION PURPOSES ONLY. WE ARE MERELY PROVIDING INFORMATION, EACH OF US AS INDIVIDUAL'S MUST BE ACCOUNTABLE FOR OUR ACTIONS. THE ABOVE ABSOLVES US FROM ALL RESPONSIBILITY.


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