| Purpose: Isolate and develop the hamstrings. There is minimum secondary involvement of other muscle groups during this exercise. |
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| Equipment variations: Lying leg curl machine, standing leg curl machine or dumbbell (between feet).
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| Starting position: Lie face down on the machine. Position your feet underneath the pads. The pads should rest about two inches above your heels. Your knees should be at the edge of the bench facing the lever arm of the machine. Your legs should be straight in this position. Grasp the handles at the side or front of the machine to stabilize yourself.
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| Performance: Using the strength in your hamstrings, bend your legs and bring them as close to your glutes as possible. Pause for 1-2 seconds and focus on contracting your hamstrings as hard as possible. Slowly return to the starting position. Repeat for the desired number of repetitions. |
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