1. Set Up:

• Begin by locating the lying leg curl machine at your gym.

• Adjust the machine’s settings, including the weight stack, to your desired resistance.

• Lie face down on the bench with your chest and hips flat against it.

• Position your legs fully extended and your ankles under the padded lever.

2. Starting Position:

• Hold onto the handles of the machine to stabilize your upper body.

• Keep your head in a neutral position, looking forward.

• Your legs should be fully extended and in line with your hips.

3. Lifting Motion:

• Inhale as you contract your hamstrings and bend your knees to lift the padded lever upward.

• Keep your thighs flat on the bench, allowing only your lower legs to move.

4. Range of Motion:

• Continue lifting the padded lever until your legs are fully bent at a 90-degree angle or as far as your flexibility allows.

• Ensure that your hips remain in contact with the bench throughout the movement.

5. Squeeze and Pause:

• At the top of the movement, pause briefly to contract your hamstrings.

6. Lowering the Lever:

• Exhale as you slowly lower the padded lever back to the starting position with control, straightening your legs.

7. Finish:

• Once you’ve completed your set, carefully release the handles and sit up from the machine.