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Lying Leg Curl: Two-Leg Concentric, Single-Leg Eccentric
Body Part: Thighs, Hamstrings, Calves
Equipment: Lying Leg Curl Machine
Step 1: Lie face down on the leg curl machine with feet hip width apart, abs drawn in and braced and glutes flexed. Ensure setup positions knee close to hinge on the machine and pad resting on lower calf/achilles. Position head in line with the back and lock shoulder blades back and down.
Step 2: Pull toes toward the knees then drive the heels up toward the glutes as far as possible without arching the lower back or lifting the hips off of the pad.
Step 3: Take one leg off the pad and return it to the starting position.
Step 4: Now holding the resistance with one leg, reverse the pattern and lower the weight back to the starting position. Maintain posture throughout.
Step 5: Repeat for the desired number of repetitions. Avoid overarching the lower back, pointing or turning the toes out or letting the head fall toward the pad.