Machine Lying Knee Flexion
Lying on the back on a bench with one ankle strapped to a low pulley at its end, bend the knee to draw the heel toward the seat against the load.
How to do it
Setup
On your back on a flat bench, one ankle strapped to the pulley beyond the feet, legs long.
Steps
- Bend the knee, sliding the heel toward the seat.
- Pause with the knee up.
- Straighten the leg slowly against the pull; switch legs after the set.
Common mistakes
Hips lifting off the bench: keep the back and the seat down. Letting the weight yank the leg straight: resist it on the way out. Swinging the other leg: keep it still on the bench.
Breathing
Exhale on the curl, inhale extending.
