Lying leg curl machine

3 × 12-15  ·  Equipment: Leg machine

Muscle groups: Legs & glutes

How to do lying leg curl machine

1. Lie face down with the pad on your ankles.
2. Curl your knees bringing heels toward glutes.
3. Squeeze hard at the end.
4. Lower slowly until legs are straight.

Mistakes to avoid

• Don't lift your hips to help; keep your pelvis down.
• Avoid a jerky knee range.
• Control the negative.

Progression

• Raise the weight once you hit 3x15. Add a 2s pause at peak contraction.