Lying Leg Curl

Lying Leg Curls in machine are a great exercise to target your hamstrings and glutes. Here are the steps to perform them:

1. Adjust the machine so that the pad is at your ankles and the lever is aligned with your legs.
2. Lie face down on the bench and grasp the handles for stability.
3. Curl your legs up towards your buttocks, squeezing your hamstrings and glutes at the top of the movement.
4. Slowly lower your legs back to the starting position, keeping tension on your muscles.
5. Repeat for the desired number of repetitions.