Leg Curl

START: Lie face down on a leg-curl machine and position your Achilles' tendons below the padded lever, your knees just off the edge of the bench. Grasp the bench or the handles for stability. Make sure your knees are slightly bent to protect them from over-extension. MOVE: Raise your feet toward your glutes in a strong but deliberate motion, squeezing the muscles at the top, then lower to the start position. Keep your hips down on the bench; letting them rise to get more leverage will take emphasis away from the hams. A good mental trick on hamstring moves is to think of them like the biceps of your arm; on each rep, you want to flex them into a tight ball, then release.

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