Lying Leg Curls

Description

PURPOSE: To isolate and develop the hamstrings. This is the most basic and important hamstring isolation exercise. EXECUTION: (1) Lie face down on a leg curl machine with your heels hooked under the roller pad, legs fully extended. (2) Keeping your hips pressed firmly against the bench, curl your legs up as far as possible, squeezing the hamstrings hard at the top. (3) Lower the weight slowly back to the starting position, resisting the weight on the way down. KEY TIPS: Don't lift your hips off the bench—this reduces hamstring involvement and can strain the lower back. Get a full contraction at the top and a full stretch at the bottom. Don't use momentum—control the weight throughout. VARIATIONS: Standing Leg Curls (one leg at a time for better isolation), Seated Leg Curls (different angle of resistance). Arnold: 'I always trained hamstrings with the same intensity as quads. Underdeveloped hamstrings are one of the most common weak points in bodybuilding.'