Lie prone on a leg-curl machine and flex your knees to draw your heels toward your glutes, primarily working the hamstrings.
How to do the Lying Leg Curl (Machine)#
- Lie face down on the bench and set the machine pad a few inches below your calves; keep your hips flat and hold the handles.
- Start with your legs extended and knees straight.
- Bend your knees to curl your heels toward your glutes, keeping your thighs pressed to the pad.
- Hold briefly at the top of the movement with control.
- Lower your feet slowly back to the starting position, resisting the weight on the way down.
Muscles worked#
- Primary: Hamstrings
- Secondary: Calves
Common mistakes#
- Lifting the hips off the bench during the curl.
- Using momentum or jerking to move the weight.
- Allowing the thighs to lift away from the pad.
- Dropping the legs quickly on the lowering phase.
- Incorrect pad placement under the calves.
