Lying Leg Curl, Introduction,

 Equipment: Leg Curl Machine 

Complexity: Novice

Introduction

Step 1: Lay face down on the leg curl machine with your feet hip-width apart. Brace and pull in your core. Contract your glutes. Make sure the knee is positioned near the machine’s hinge and the pad is resting on your lower calf or Achilles tendon. Lock your shoulder blades down and align your head with your back.

Step 2: Without arching the lower back or raising the hips off the pad, pull the toes toward the knees and then push the heels up toward the glutes as high as you can.

Step 3: Change the direction of the pattern and return the weight to its initial location. Keep your posture straight at all times.

Step 4: Carry out the specified quantity of repetitions. Steer clear of pointing or twisting your toes out, arching your lower back, or allowing your head to drop toward the pad.

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