Lying Leg Curls

Hamstring

MesinIsolasiPemulaLower B · Hamstring & Glute

Hamstring atas

Sudut pinggulnya beda dari seated leg curl di Lower A, jadi bagian hamstring yang ditekan juga beda.

3×10–15

set × rep

0

RIR

90d

istirahat

Otot yang kerja

ketuk nama otot buat sorot
Belakang

Pinggul lurus, jadi bagian hamstring yang ditekan berbeda dari versi duduk di Lower A.

Cara melakukan

1

Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.

2

Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.

3

As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.

4

As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Progres

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