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Proper Form for Lying Hamstring Curl:
- Starting Position: Lie face down on the hamstring curl machine with your legs fully extended and the pad positioned just above your ankles. Grip the handles for stability.
- Engage Your Core: Keep your hips and torso flat against the bench to maintain proper alignment.
- Curl Motion: Contract your hamstrings and curl the pad toward your glutes in a controlled motion. Keep your toes flexed or in a neutral position.
- Peak Contraction: Squeeze your hamstrings at the top without letting your hips lift off the bench.
- Controlled Lowering: Slowly extend your legs back to the starting position while keeping tension on the hamstrings.
Common Mistakes:
- Lifting the Hips Off the Bench: This reduces hamstring engagement and can strain the lower back. Keep your hips pressed down.
- Using Too Much Weight: Excessive weight can lead to improper form and momentum-based lifting. Use a manageable weight.
- Not Controlling the Eccentric Phase: Dropping the weight too quickly reduces effectiveness. Lower with control.
- Pointing the Toes: This can shift emphasis away from the hamstrings. Keep feet neutral or flexed.
- Shortening the Range of Motion: Ensure you fully extend and curl your legs for maximum muscle activation.
Lying Hamstring Curl
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Always consult a qualified healthcare provider or physician for specific concerns regarding your health, fitness, or nutrition. Your health is unique, and what works for one person may not be suitable for another. Use the information here responsibly and at your own discretion. Stay healthy and informed!
