Prone Hamstring Curl

This one of the top leg exercises is going to help you zero in on the hamstring muscle, isolating it and really focusing in on the contraction taking place.

I recommend doing a time under tension for this, doing a T30 set using a moderate weight.

execution

  1. 1
    Lie down on the hamstring curl machine
  2. 2
    Grab the handles with your hands, then place your feet under the pad, narrower than shoulder width
  3. 3
    Curl the weight up, contracting the hamstrings
  4. 4
    Go back down slowly, without allowing the hamstrings to relax completely at the bottom
  5. 5
    After completing ~10 repetitions, lift the torso up and rest on your knees
  6. 6
    Continue curling for a more prominent hamstring activation

Try doing this for 10-12 reps, either using it as a superset with the standard hamstring curl or doing it on its own if you prefer.

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