Lying Leg Curl

How to do it

1. Lie face down on the leg curl bench with the ankle pad positioned just above the heels and hips pressed into the bench.
2. Grip the handles at the front of the bench to keep the body from sliding during the set.
3. Curl the heels toward the glutes over a slow two count, keeping the hips glued to the pad.
4. Hold the fully curled position for a brief moment, squeezing through the back of the thigh.
5. Lower the pad back to full extension over a slow three count, resisting the weight stack.
6. Keep the movement strict and unhurried, avoiding any bounce or jerk at the bottom.

Muscles worked

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