How to do it
Dorsiflex your ankles by pulling the toes toward the shins throughout each rep.
- 1
Adjust the machine to fit your height and lie face down on the leg curl machine.
- 2
Hook your heels under the padded lever.
- 3
Grasp the machine handles for support.
- 4
Exhale and curl the weight up by bending your knees, bringing your heels towards your glutes.
- 5
Hold the contraction briefly, then inhale as you slowly lower the weight back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure your hips remain flat on the bench throughout the exercise to prevent lower back strain and to fully engage the hamstrings.
Common mistakes
- ✕Lifting the torso off the bench mid-curl
- ✕Curling with a fast, jerky tempo
- ✕Letting the weight yank the legs past start