The lying leg curl machine is a great way to target the hamstrings, which are the muscles on the back of your thighs. This machine specifically targets the calf muscles (gastrocnemius and soleus) and the hamstrings (the biceps femoris, semitendinosus, and semimembranosus muscles).
The hamstrings are part of the posterior chain, which is a group of muscles that run along the back of your body. Strengthening the posterior chain can help improve your posture and reduce your risk of injury and can help improve your flexibility by stretching the hamstrings.
To start, adjust the position of the leg pad - the pad should rest just below your calves. Then set the height of the pad to around the first hole position on the metal ring. Lie down, with your hips firm against the rest, holding onto the bars at the front. Then lift in a controlled movement up and down, ensuring you do not lock your knees at any point.
Lying Leg Curl/Hamstring (this machine)
Seated Leg Curl
Standing Leg/Hamstring Curl
Glute Hipthrust Machine
Standing Calf Raise
Seated Calf Raise