Home Gym Owner's Manual

52
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