Legs

Prone Leg Curl

Strengthen your hamstrings and improve your lower body stability.

The prone leg curl is a fantastic exercise for targeting the hamstrings, located at the back of your thighs. By lying face down on a leg curl machine, you isolate these muscles, helping to build strength and improve flexibility. This exercise is particularly beneficial for enhancing lower body stability and can aid in injury prevention by balancing the strength between your quadriceps and hamstrings. Often referred to simply as 'leg curls' in gyms, this movement is a staple in many leg workouts. It's a great way to ensure your lower body is strong and resilient, supporting better posture and athletic performance.

How to do Tips

Body Part: Legs
Level: Beginner
Muscles: Hamstrings
Modality: Isolation
Direction: Pull
Equipment: Machine
Goal: Hypertrophy

How to do:

1. Lie face down on the leg curl machine, aligning your knees with the machine's pivot point. 2. Adjust the ankle pad so it rests comfortably just above your heels. 3. Grip the handles or sides of the bench for stability. 4. Exhale and curl your legs up towards your glutes, keeping your hips pressed against the bench. 5. Pause briefly at the top of the movement, then inhale and slowly lower your legs back to the starting position.

Tips:

- Keep your hips pressed against the bench to avoid straining your lower back. - Control the movement, especially on the way down, to maximize muscle engagement. - Avoid using momentum; focus on using your hamstrings to lift the weight. - Adjust the machine settings to fit your body size for optimal performance.

This page in other languages: