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.