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Kneeling Leg Curl - Phase 3
Phase 3 Hypertrophy 1
Kneeling Leg Curl - Phase 3 - Hypertrophy Phase 1 - Day 2: The Kneeling Leg Curl is a great piece of equipment for really hitting the hamstrings & finishing off. This is a great finishing exercise as you get a great stretch & as long as you use great technique, you will also get a great contraction as well. This exercise will target the hamstrings. Ensure you maintain control, squeezing the hams at the top of the movement & lowering the weight slowly, which will keep constant tension on the hams. The upper body is completely still. It is crucial to use perfect form in this exercise as you are going into a full stretch position which makes this exercise potentially dangerous. As this is the hypertrophy phase, aim for 3 sets of 15, 12 & 10 reps pyramidding the weight up as you progress & really increasing the intensity as it is the last exercise for the day for the legs. Don'ts - Avoid rocking through the upper body & using momentum to get the weight up. This will take tension away from the hams. Raising & lowering the weights too quickly & bouncing off the bottom is also to be avoided. Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder