How to Perform Supine Hips-Extended Leg Curls

Exercise: Supine Hips-Extended Leg Curls

Safety precautions:

Warm up adequately before performing the exercise
Maintain proper form throughout the movement
Start with light weights and gradually increase the load
Consult a fitness professional if you have any pre-existing conditions or injuries

Step-by-step instructions:

Lie on your back on the leg curl machine bench with your face down.
Adjust the machine's settings to fit your body size and range of motion.
Place your lower legs underneath the padded lever or roller, just above the ankles.
Grasp the handles of the machine for stability.
Keeping your core engaged, exhale and flex your knees, curling your lower legs toward your glutes.
Pause briefly at the top of the movement and squeeze your hamstrings.
Inhale and slowly lower your legs back to the starting position, extending your hips.
Repeat for the desired number of repetitions.

Single-leg supine hips-extended leg curls: Perform the exercise with one leg at a time, alternating between legs.
Swiss ball leg curls: Perform leg curls with your feet on a stability ball instead of using a leg curl machine.