As follows:

1. Adjust the barbell according to your height, lie face down on the prone leg curl machine, and the cushion of the barbell is at the back of your legs (a few centimeters below your lower leg). Tip: it is recommended to use a leg flexion machine with other angles besides horizontal, such as Titan fitness lying prone leg curl machine, because the position with angle is more conducive to the exercise of hamstring muscles.

2. Keep the torso level on the bench, ensure that the legs are fully extended, and grasp the handrails on both sides of lying prone leg curl machine with both hands. Toe forward (or you can use the other two positions described in the foot posture section). This is the starting position of the action.

3. Bend your legs as much as possible while exhaling, but don't lift your upper thigh away from the cushion. When the state of complete tension is reached, hold it for 1 second.

4. When inhaling, do not restore the leg to the original position. Repeat the action to the recommended number of repetitions.

Note: do not use too much weight in this exercise. Swinging and jerking may cause lower back and hamstring injuries.

Change: in practice, you can use three foot positions. You can also place a dumbbell between your feet to do this exercise (you need a partner to put the dumbbell in place). This training method is only suitable for advanced practitioners. Finally, using only one leg at a time can achieve better results.

If you are interested, you can contact us.

Email: hosfitness@hosgym.com.Whatsapp:+8613210039830