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How to: Lying Leg Curl With a Dumbbell at Home
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Lying Leg Curl Form Tips. Avoid Momentum The lying leg curl is an isolation exercise that should be performed with strict form. You should be in control of the weight at all times. Avoid swinging and jerking any part of your body to complete the rep; this dramatically increases the risk of lower back and hamstring injuries. How to do Lying Leg Curl: Step 1: Lie down on a leg curl machine with the pad on the back of your legs.
It should be positioned a few inches under your calves. Step 2: Stretch your legs out fully and grasp the side handles of the machine, keeping your torso flat. The lying leg curl is a popular machine-based exercise for the legs, particularly the hamstrings.
It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. Lie down the lying leg curl machine with your face towards the machine. Fix your feet under the foot pad resting the pad over your ankles.
If there are handles to the machine, you may hold them with your hands. Else, gripping the front of the machine bench you are lying. Exhale as you flex your knees and curl the lever until it touches the back of your thighs. Hold for a count of two. Inhale as you lower the lever to the starting position.
Repeat. Comments and tips. Keep the movement slow and controlled.
Try to resist the lowering of the lever; don’t just let it drop. Don’t allow your hips to rise off the bench. Form Instruction: Lying on bench face down, place pads behind ankles and then raise up as far as you can and then lower back down until legs are nearly straight.
The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the weight you want to use on the stack and adjusting the padding to suit your leg length. Lay face down on the machine.
The padding should be positioned just above the back of your ankles. Turn your toes in to work more of the inner portion of the hamstring. Turn your toes out to target the outer portion. Use the Gironda leg curl to hit the upper hamstrings and glutes. How to: Lying Leg Curl With a Dumbbell at Home.
Part of the series: LS Workout Advice. Good hamstrings make for stronger knees and we all want strong knees. The lying leg curl machine is great, but don’t freak out if someone else is already using it. Do the kettlebell swing and pair it with stability ball hamstring curls, reverse hypers, or bodyweight GHRs (Nordics).
Related: Fix Your Squatty Kettlebell Swing Related: The Absolute Best Way to Build Your Hamstrings Source.
List of related literature:
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