Negative-Accentuated Lying Leg Curls

Here are two effective ways to perform negative-accentuated lying leg curls:

Method #1

Lift with two legs, lower with one.

Method #2

Lift with the ankles in dorsiflexion (toes pointed toward the shins),
lower in plantarflexion (toes pointed away from the shins).

In both methods, the key is to lower the weight slowly and under control for a count of 8 seconds, maintaining a smooth, uniform tempo from top to bottom. If you find yourself unable to control the descent and it drops faster than 6 seconds, stop the set—you’re no longer getting the intended benefit.

Negative-accentuated reps can dramatically improve strength and hypertrophy gains, especially when progress has stalled. Give them a shot next time you train legs—you’ll feel the difference!

To dive deeper, check out Eccentric Training: How to Obtain Positive Results From a Negative Action.

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