The lying leg curl is an isolation exercise targeting the hamstrings, performed on a machine. It involves curling the legs upward against resistance while lying face down, emphasizing hamstring contraction and control.
Also Works
Calves
How to Perform
1
Adjust the machine to fit your body and select the desired weight.
2
Lie face down on the machine with your legs straight and your heels against the padded lever.
3
Grasp the handles or the sides of the machine for stability.
4
Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
5
Hold the contracted position for a brief pause as you squeeze your hamstrings.
6
Inhale and slowly lower The back to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Position the pad just above your heels (on the Achilles tendon area), not on your calves, for optimal leverage.
•Curl the weight all the way up until your heels nearly touch your glutes, then lower slowly.
•Keep your hips pressed firmly into the pad. If they rise, the weight is too heavy.
Common Mistakes
•Lifting the hips off the bench during the curl, which uses the lower back instead of isolating the hamstrings.
•Not going through the full range of motion, especially at the top where the hamstrings contract the hardest.
•Letting the weight drop quickly on the eccentric phase instead of controlling the descent.