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Step 5: Exercises

Leg Curl - Prone

Difficulty level:

Beginner

Target Mucsle Groups:

Legs

Secondary Muscles:

Gluteals

Equipment:

Fixed Machine

Benefits:

Strengthen Hamstring Complex.

Starting Position:

Position body with knees aligned with the machine's rotational axis.

Adjust the foot pad as high as comfort permits to reduce the torque and shearing action to the knees.

Adjust footpad and align knees with rotational axis
Adjust footpad and align knees with rotational axis.

Movement:

Pull toes toward shins.

Maintain a neutral spine by engaging the abdominal region.

Engage the gluteal group.

Flex knees toward gluteals and hold for a count at the top of the movement.

Return weight to the starting position in slow and controlled manner.

pull toes toward shins
Pull toes toward shins.
Flex knees toward gluteals and hold for a count
Flex knees toward gluteals and hold for a count.

 

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