A prone, single-leg movement on a leverage machine that produces knee flexion to isolate the hamstrings. You curl the lower leg toward the glutes while keeping the hips stable.
How to do the Single Leg Lying Leg Curl (Machine)#
- Adjust the machine so your hips rest flat and the rotating axis lines with your knee joint, then lie face down with the working leg extended.
- Position the lower-leg pad against your lower calf or just above the heel and hold the handles or bench to stabilize your torso.
- Exhale and bend the knee to lift the lower leg toward your glutes until near-full knee flexion is reached.
- Pause briefly at the top, then inhale and lower the weight under control until the leg is extended without locking the knee.
- Keep your hips pressed to the pad and avoid moving the thigh or torso during each repetition.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Calves (Gastrocnemius & Soleus)
Common mistakes#
- Lifting the hips off the pad to increase range of motion.
- Using momentum or a fast swing instead of controlled movement.
- Allowing the thigh to shift or rotate instead of isolating the knee joint.
- Positioning the pad too high or too low on the lower leg, reducing leverage or comfort.
