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Leg Exercises
Prone Leg Curl—Knee Flexion
Muscles Worked:
Hamstring muscle group (biceps femoris, semimembranosus, semitendinosus) and Gastrocnemius
Bench Position:
Leg Extension Seat
Accessory:
None
Pulleys:
Leg Extension
Leg Extension:
Engaged
Success Tips
•Make sure you straighten your legs under control, do not allow your knees to
•Keep your chest lifted, abs tight and maintain a very slight arch in your lower back.
•Try to relax your calf and foot muscles.
START
Start
•Lie face down on the bench with your lower thighs on the leg extension seat, the knees near the pivot point and ankles under the upper roller pads .
•Point your knees and feet straight down and tighten your inner thigh muscles (as if squeezing your knees together) to stabilize.
•Place your hands on the floor or grasp the rail or bench for stability.
•Place your forehead on the bench or look to the side, but do not look up,
•Tighten your abs to prevent spinal motion and very slightly lift your knees (approximately
1 inch), placing the pressure on your thighs.
FINISH
Action
•Slowly bend your knees, upward and then toward your hips without moving your spine and without your hips lifting from the bench.
•Keeping the hamstrings tight, slowly allow your legs to straighten and return near the starting position. Do not fully extend your legs.
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