Legs
Lying Leg Curl
A foundational isolation movement designed to build strength and thickness in the posterior thigh.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the machine lever so the padded roller rests just above your heels at the base of your Achilles tendon.
Lie face down on the bench and align your knees with the machine's pivot point to ensure proper joint mechanics.
Grasp the handles firmly and press your hips firmly into the pad to prevent your lower back from arching.
Exhale as you curl your legs upward toward your glutes in a smooth, controlled arc.
Squeeze your hamstrings at the peak of the movement for one second without letting your hips lift off the bench.
Lower the weight slowly to the starting position until your legs are fully extended but not locked out.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Lifting the hips off the pad to use momentum
- Setting the ankle pad too high on the calves
- Using a rapid, uncontrolled tempo on the descent
- Pointing the toes excessively during the contraction
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.