4. LYING LEG CURL

Lie leg curl is an exercise that targets specifically the hamstrings. To perform this exercise it is necessary to have access to a leg curler. You can also consider buying a standing or sitting leg curling machine.

HOWTOPERFORMLYINGLEGCURLEXERCISE?

— Adjust the roller pad until it sits over the heels. The machine should include directions with images illustrating the procedure.

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Lay on your stomach and place a rolling pad placed on lower calves. Be sure your legs are stretched to the max. Grab the machine handles on each side.

— Lift your feet , keeping your legs on the bench. Flex your knees, then draw your ankles toward your glutes.

— For a few seconds hold the position and do 10 to 15 repetitions. Pick a weight that is sufficient to ensure a tight form. If your hips are bouncing out of the bench when you curl you, reduce the weight.