Machine Lying Leg Curl to Reverse Hyperextension
Face down on a lying leg curl machine, curl the heels in, then lift the bent knees off the pad with the glutes; a curl and a hip extension in one rep.
How to do it
Setup
Face down, hips on the pad with the knees free past its end, roller on the lower calves, hands on the grips.
Steps
- Curl the heels in toward the glutes first.
- Holding the curl, lift the knees by squeezing the glutes.
- Lower the knees, then straighten the legs slowly.
Common mistakes
Lifting the knees by arching the lower back: the lift is short and comes from the glutes. Letting the curl open as the knees rise: the heels stay near the glutes. Swinging the roller: each part slow and separate.
Breathing
Exhale on the curl and the lift, inhale lowering.
