Lying Leg Curl Machine
Knee flexion, machine, hamstrings
The lying leg curl machine has you lie face down and curl the heels toward the glutes against a roller pad. It isolates the hamstrings, with the calves helping to bend the knee. It suits anyone who wants stronger hamstrings beside squats and deadlifts, beginners included.
Setting up
- Adjust the roller so it sits on the back of the lower legs, just above the heels.
- Lie face down with the knees just off the edge of the pad, lined up with the machine's pivot.
- Hold the front grips and press the hips into the pad.
- Start with a light load you can curl with control.
How to do a lying leg curl
- Curl the heels up toward the glutes by bending the knees.
- Keep the hips pressed down as the roller rises.
- Pause when the knees are bent to about 90 degrees or more.
- Lower the roller slowly until the legs are nearly straight.
Breathing. Breathe out as you curl and breathe in as you lower.
Muscles worked
- Mainly
- Hamstrings
- Also
- Calves
Common mistakes
- Hips lifting off the pad. That lets the back help, so press the hips into the pad and hold the grips.
- Swinging the weight up. Momentum skips the hamstrings, so curl smoothly and pause at the top.
- Stopping halfway down. Half reps leave the stretch out, so lower until the legs are nearly straight.
Guide
Guide
Guide
Guide
