Legs
Leg Curl
Lying Leg Curl
Video
Execution (step by step)
1
Lie face down on the bench, the roller pad under your ankles.
2
Keep your hips on the bench -- don't lift them up.
3
Curl your heels toward your glutes in a smooth motion.
4
Hold the contraction for a second at the top.
5
Lower slowly -- the downward phase is just as important.
Muscles
Primary
hamstrings
Supporting
calves
Programming
| Strength | 3-4 sets x 8-10 reps |
| Hypertrophy | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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