Hamstrings

WITH M3

Lever Lying Leg Curl

Instructions

Preparation

Facing bench, stand between bench and lever pads. Lie prone on bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles.

Execution

Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat.

Comments

Keep torso on bench to reduce hyperextension of the lower back. Most machines are angled at the users hip to position the hamstring in a more favorable mechanical position. If angle is at a much greater angle than the one illustrated, the Rectus Femoris will less lilkely be involved as an Antagonist Stabilizer.

Muscles

Target: The primary muscle intended for exercise

• Hamstrings Thigh (Rear)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Gastrocnemius (Calf)

  

   
• Sartorius (Thigh (Inner), Tailor's muscle, Longest muscle in body)

• Gracilis (Inner Thigh, Hip Adducto)

• Popliteus Knee flexor

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Tibialis Anterior (Shin, Tibias, Tibialis Anticus)

• Rectus Femoris (Quadriceps (Thigh (Front), Quads))