How to perform Leverage Machine Lying Leg Curl with proper form

Setup

1. Adjust the Machine: Set the pad to rest just above your heels. Adjust the backrest so that your body is flat against it.
2. Position Yourself: Lie face down on the machine, ensuring your knees align with the pivot point.

Execution

1. Grip the Handles: Hold onto the side handles for stability.
2. Starting Position: Keep your legs straight and your ankles positioned under the padded lever.
3. Curl the Legs: Bend your knees to lift the weighted lever towards your glutes. Keep your hips pressed against the pad.
4. Pause: At the top of the curl, squeeze your hamstrings for a moment.
5. Lower the Weight: Slowly extend your legs back to the starting position without letting the weight stack touch down.

Tips

• Maintain Control: Avoid using momentum; focus on muscle contraction.
• Avoid Overextension: Do not hyperextend your lower back.
• Breathing: Exhale when curling up and inhale while lowering the weight.

Common Mistakes

• Lifting hips off the pad.
• Using too much weight, leading to poor form.
• Not completing the full range of motion.

By following these steps, you'll maximize the effectiveness of the Lying Leg Curl while minimizing the risk of injury.