Lying Leg Curl

HamstringsGym Machine

The lying leg curl isolates your hamstrings to build posterior chain strength and knee stability.

How to do it

1Lie face down on the leg curl machine with your knees just off the edge and the pad resting right above your heels.

2Grip the handles tightly to anchor your upper body, starting with your legs fully extended.

3Exhale and curl your legs up toward your glutes, driving the movement through your hamstrings.

4Squeeze your hamstrings hard at peak contraction for one full second.

5Inhale and slowly lower the weight back down without relaxing the tension at the bottom.

6Repeat smoothly while keeping continuous control over the roller pad.

Common mistakes

Jerking the weight: Avoid using momentum; pull with controlled hamstring contraction.

Using too much weight: If your hips lift off the pad, lighten the stack to keep strict form.

Letting tension drop at the bottom: Don't let the weight stack rest between reps; keep hamstrings engaged.

Lifting your hips off the pad: Keep your pelvis pressed flat into the bench to prevent lumbar strain.

Breathing

Exhale as you curl the pad up toward your glutes, and inhale as you lower it back down under control.

Make it harder or easier

To scale back: Lighten the weight stack or perform single-leg curls to isolate each side.

To increase intensity: Hold peak contraction for 2–3 seconds or perform a 4-second slow negative descent.

Flex or point your toes slightly differently to shift emphasis across inner and outer hamstring heads.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.