Lying Leg Curl

Lying Leg Curl

The lying leg curl isolates the hamstrings in a knee flexion movement.

Muscles Involved

• Hamstrings : isolation, knee flexion

Step-by-Step Instructions

Step 1 — Position

Lying on the machine, pad above the heels.

Step 2 — Flexion

Bend knees bringing heels toward glutes.

Step 3 — Contraction

Contract 1-2 seconds.

Step 4 — Return

Lower controlled.

Sets and Reps

4 sets of 10-12 reps.

Common Mistakes

• Hips lifting : keep them pressed down
• Momentum : strict movement
• Partial range : full flexion

Safety Tips

Adjust the machine properly. The pad should be above the Achilles tendons, not on the calves.

Variations

• Unilateral : one leg at a time
• Slow tempo : 4-second eccentric

Who Is This Exercise For?

All levels. The foundational hamstring isolation exercise.