In exercise, prone leg curls are a well-known exercise, and they are also easy to do. Of course, if you insist on doing prone leg curls, there are many benefits, but if you want to have these benefits, you must do it correctly Standard actions are very important. So, what is the standard movement for prone leg curls? Let’s learn about prone leg curls.

Standard movements of prone leg curls

1. Face down, lie prone on the prone leg curl machine, hook your heels on the cylindrical mat Go up, hold the handles with both hands, and first fully straighten your legs to fully stretch them.

2. Hold the handle with both hands, keep the body always attached to the bench, and bend the legs as much as possible until the biceps femoris is completely contracted, and hold the contraction at the top for 1-2 seconds.

3. Lower the weight slowly and under control, and repeat.

Where to practice prone leg curls

Prone leg curls are the best isolation exercise to exercise the biceps femoris. Of course, this is for the thighs, but it can actually exercise the buttocks. Among them, the prone leg curl (Lying Leg Curl) is the most commonly used and effective.

Precautions for prone leg curls

1. Make sure that your body is not lifted from the stool. You can hold it by holding the handle or the bench surface with both hands.

2. You can use your elbows to support your body, which will help stabilize the lower part of your body.

3. Your knees should be above the mat and not against the bench.

4. The entire movement process must be completed very strictly, and the curl must be as large as possible.

5. This action can also be practiced with one leg. Of course, the key points are the same.