Lying leg curl in a machine

I recommend slightly raising your knees in the final phase. This will benefit both the back of the thigh and the glutes, as it will force them to contract more. It’s better to lower your legs fully.

Nuances and mistakes

1. Lie down in such a way that your knees do not press against the support but hang slightly over the edge. This is safer for your knees.

2. Position the roller so that it rests on your ankle, closer to the heel. The longer the lever arm, the better.

3. You should bend your legs fully, so the roller touches your glutes. When extending, you can either fully straighten your legs or leave a slight bend at the knee.

4. If, at the top position of the movement, you lift your knees slightly off the backrest, you will increase the effectiveness of the exercise. This will engage the glutes and enhance the contraction of the back of the thigh.

5. This exercise is not foundational, so perform it after deadlifts, bent-over exercises, or hyperextensions to "finish off" the back of your thighs.

6. As an alternative, you can also perform this exercise one leg at a time. This will allow you to focus better on one leg.