Hamstrings Exercise: Lying Leg Curl

The lying leg curl machine targets all regions of your hamstring muscle group. This muscle group is situated on the back region of your upper thigh and consists of the semimembranosus, semitendinosus, biceps femoris long head and biceps femoris short head.

Good strong hamstrings give you that well-defined look in the back of your upper leg and are responsible for the bending and straightening of the knee. They are important muscles for walking, running, jogging and jumping.

To perform this move:

• Lie, face downwards on the machine.
  
• Grip the handlebars under the front of the machine for support
  
• Extend your legs outwards and wrap them around and under the ankle pad. The ankle pad should be adjusted so that it is positioned underneath your ankles and not your calves.
  
• UPWARD: As you inhale, point your toes and slowly flex your hamstring muscles as your bring the ankle pad upward, almost touching your buttocks with your heels.
  
• DOWNWARD: As you exhale return to the starting position whilst ensuring that you are controlling the movement.

TIP: Alternating the legs can also be performed in this movement.

The starting position of the lying leg curl machine

Author: Dimi Ingle
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