LYING LEG CURL
Hamstring Isolation Strengthener
Primary Muscles
Exercise Description
Lie face down on the machine, align your knees with the pivot point, grip the handles, curl your legs up without lifting your hips, then lower slowly under control.
How To Perform
Adjust the machine so the knee joint aligns with the machine’s pivot and the ankle pad rests just above your heels.
Lie face down on the bench with your hips and torso in contact, and grip the handles firmly.
Engage your hamstrings and curl your heels toward your glutes without lifting your hips off the bench.
Pause briefly with strong hamstring contraction, keeping toes neutral or slightly plantarflexed.
Lower the weight slowly back to the starting position with full control, maintaining alignment throughout.
Expert Tips
Prioritize setup - Align your knees with the machine’s pivot for optimal tension and joint safety.
Control the tempo - Use a slow eccentric to increase hamstring engagement and reduce momentum.
Keep hips down - Press hips into the pad to avoid compensation and keep tension where it belongs.
Progress gradually - Start lighter and build load only when you can keep perfect form through the full range.
Common Mistakes
Using too much weight - Excess load encourages momentum and hip lift, reducing hamstring stimulus.
Lifting hips off the bench - This shifts the work away from the hamstrings and stresses the lower back.
Bouncing at the bottom - Rebounding out of the stretch shortens time under tension and increases injury risk.
Info – Lying Leg Curl
The lying leg curl targets the hamstrings. Adjust the machine so your knees align with the pivot point and keep your hips pressed into the pad. Avoid using too much weight and focus on slow, controlled reps to maximize engagement and safety.
Equipment Required
Leg curl machine