Leg Curls

January 4, 2010 at 6:36 pm · Filed under Legs/Glutes - 27 Exercises

Bowflex or Similar Leg Curl Machine

1. Lie face down on the bench with your knees near the pivot point and the ankles under the foam roller pads.

2. Point your knees straight down and tighten your inner thigh muscles (as if you are squeezing them together) to stabilize.

3. Place your hands on the bench for stability and your forehead on the bench or turned to the side. Do not look up hyper-extending your neck.

4. Tighten your abs to prevent spinal motion and very slightly lift your thighs off the pad.

5. Slowly bend your knees, upward and then toward your hips without moving your spine and without lifting your hips from the bench.

6. Keep the hamstring tight. Slowly straighten the legs, returning to the start position without losing muscle tension.

7. Do not allow them to fully straighten or lock out.

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