72
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 hyper-
extend.
• 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
FINISH
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, hyper-extending your neck.
• Tighten your abs to prevent spinal
motion and very slightly lift your
knees (approximately 1 inch),
placing the pressure on your
thighs.
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.
Leg Exercises
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