hamstring builder curling against a machine with your hips flexed
sitting keeps the hip bent, so the hamstrings start long at one end and the
curl works them through more stretch than the lying version reaches
the pad pins your thighs, so the movement is knee flexion and nothing else
Execution
Sit in the leg curl machine with your back against the pad, the thigh pad
clamped down and the roller against the back of your lower calves. Set the seat
so your knees line up with the machine's pivot.
curl your heels back and down under the seat
keep your thighs pinned under the pad throughout
control the return, owning the eccentric
let your legs straighten fully at the top
pause briefly in the stretched position before the next rep
This is the leg curl with the bigger stretch. If you want the version where the
hip is already extended, that is the lying one.
Purpose
hamstring builder curling against a machine with your hips flexed
sitting keeps the hip bent, so the hamstrings start long at one end and the
curl works them through more stretch than the lying version reaches
the pad pins your thighs, so the movement is knee flexion and nothing else
Execution
Sit in the leg curl machine with your back against the pad, the thigh pad
clamped down and the roller against the back of your lower calves. Set the seat
so your knees line up with the machine's pivot.
curl your heels back and down under the seat
keep your thighs pinned under the pad throughout
control the return, owning the eccentric
let your legs straighten fully at the top
pause briefly in the stretched position before the next rep
This is the leg curl with the bigger stretch. If you want the version where the
hip is already extended, that is the lying one.