← EXERCISE LIBRARYStrength
Lying Leg Curl
A prone machine curl bending the knees against a pad, isolating the hamstrings. A direct hamstring builder that balances all the squatting and hinging.
- 01Lie face down with the knees just off the edge of the pad.
- 02Hook the ankle pad on the back of the lower calves.
- 03Hold the handles and press the hips gently into the bench.
- 04Curl the heels toward the glutes as far as they will go.
- 05Lower under control to nearly straight without resting the weight.
- 01Keep the hips down on the pad.
- 02Curl the heels all the way to the glutes.
- 03Resist the negative on the way down.
- 01Lifting the hips to swing the weight up — keep them pinned.
- 02Using a short, fast range — curl fully and lower slowly.
- 03Pointing the toes and cramping the calves — keep the feet relaxed.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.