Lying Cable Leg Curl

Targets the hamstrings.

Place a flat bench in front of and at a distance from the cable machine. Place a barbell hip thrust pad underneath your lap to raise your hips so that your hip flexes. The cable is at the lowest level of the cable machine. Secure the ankle cuffs around your ankles. Your back faces the cable machine. Face the flat bench and lie on it. Your knees are below the edge of the flat bench. Your legs are slightly extended and your toes are straight. Keep your feet plantar flexed to focus less on your calves and focus more on your hamstrings. Hold onto the bench. Don't arch your lower back. The rest of your body maintains contact with the bench. Press your hips and quadriceps into the barbell hip thrust pad and bend your legs then contract your hamstrings. Pause. Return to the starting position by straightening your legs up to the point when your legs are slightly bent.

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