How to Use the Lying Leg Curls Machine

This machine is ideal for working the back of the thighs (hamstring muscles) and also works the buttocks (glutes) and calves to some extent.

• Lie face down on the machine and hold onto the handlebars on either side. Check your positioning; while lying down, the machine should end just above your knee, giving you sufficient room to move the legs. Your ankles should be positioned under the ankle pads. If you feel too far apart, adjust the arm on the ankle bars until you are in the correct position.
• You can have your head slightly up, keeping the leg muscles relaxed or turned to the side and resting on your face on the machine.
• Set the desired weight load, which can be found on the side of the machine.

• Hold onto the bars underneath the machine or cross your arms over and rest your head on your arms.
• Keeping your chest flat against the machine and pelvis down, take a deep breath in and as you exhale start to curl both legs upwards towards the butt simultaneously. Aim to touch the glutes, but do so with control, so that you don't actually touch the glutes.
• Hold for a count of one before returning to the starting position and repeat the required number of repetitions until you have completed your sets.
• Remember to focus on a controlled movement; do not let your legs relax completely at the end of the movement until you have done all the reps within your set/s.

Variations
You can intensify the load of the inner thighs as well, by keeping your legs closer together during the movement.

Because you are using your calves somewhat to curl inwards, flexing the foot downwards will place more emphasis on the calf. If you want to target the hamstrings more intensely, flex your feet upwards and focus on contracting those hamstrings as you curl.

Generally, this workout is done with both legs simultaneously. However, to increase the intensity you can focus on one leg at a time, completing all reps on one side before moving onto the next.

Author: Dimi Ingle.
Copyright 2009: Remedium. This article may not be copied, in whole or in part, without the written consent of Remedium.