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Video Clips

Cornerstones is pleased to offer you exercise instruction and video demonstrations. Lying Leg Curls are a great work out for your hamstrings. Cornerstones thanks Global Health and Fitness for the video and instructions. If you can't see the picture to the right at all, you will need the QuickTime plug-in from Apple Computer to view the video. Make sure that you put the plug-in in the correct directory and be patient while the video downloads. It's well worth the"weight"! Please come back next week for another instruction and video demonstration.

Note: The QuickTime Plug-in works on both PC and MAC computers.

This Week: Lying Leg Curl

Muscles worked: Hamstrings

 

Click the left button to view Video

Instructions:

  • Lie face down on a leg curl machine with your knees just below or off the bench of the machine and your Achilles Tendon (below calf/above heel) hooked behind the roller pads.
  • Your legs should be fully extended with some natural flex at the knees, and your toes should be pointing down.
  • Reach and hold on as far forward as possible so that your lower back is unable to arch.
  • Keeping your pelvis flat against the bench, raise your heels up toward your buttocks so that your legs bend to about a 90 degree angle and hold for a brief second while contracting (flexing) your hamstrings.
  • Return to the starting position in a slow, controlled manner.

Don'ts:

  • Don't let your back or pelvis rise from the bench in an arch. If you notice your back or pelvis is rising from the bench try placing a small pillow under your pelvis and grab as far forward as possible.
  • Don't swing the weight up using momentum.
  • Don't drop the weight down. Use a slow controlled motion.

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Note: Not all exercises are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.