卧式腿弯举

An isolation movement targeting the hamstrings, performed lying on your stomach on a machine — ideal for strength and hypertrophy.

💡 Instructions:

• Lie face down on the machine with your knees aligned to the pivot point.

• Place your ankles under the padded lever.

• Grip the handles firmly and keep your hips pressed against the pad.

• Curl your heels toward your glutes with control.

• Squeeze at the top, then lower the weight slowly without locking your knees.

⚠️ Common mistakes:

• Arching the lower back

• Raising the hips off the pad

• Using momentum instead of muscle control