HamstringsCalvesCable Machinebeginner
Lying Leg Curl
The lying leg curl isolates the hamstrings through knee flexion. It is the complement to the leg extension and an essential exercise for balanced leg development and knee health.
How to Perform
1
Lie face down on the machine with the pad just above your ankles.
2
Align the machine pivot with your knee joint.
3
Curl your heels toward your glutes, squeezing the hamstrings.
4
Hold the contraction at the top for one second.
5
Lower under control — do not let gravity drop the weight.
Common Mistakes to Avoid
Lifting your hips off the pad to cheat the weight up.
Not controlling the eccentric — letting the weight drop.
Curling too fast and missing the peak contraction.
Muscle Activation
Hamstrings90%
Calves10%
Variations
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