How to do the Lying Leg Curl
- Lie face down on the machine with knees aligned to the machine's pivot point.
- Place the pad against the back of your lower legs just above the heels.
- Grip the handles and keep your hips and thighs pressed firmly into the bench.
- Start with legs extended and knees soft, not forcefully locked out.
- Curl the pad by bending your knees until your heels approach your glutes.
- Squeeze the hamstrings at the top without letting your hips lift off the pad.
- Lower the weight until your legs are nearly straight and the hamstrings fully lengthened.
Common mistakes
- Pad set too high on calves
- Hips lifting off the bench
- Kicking the weight up
- Cutting the bottom range short
- Forcing knee lockout between reps
Form cues
- Match knees to pivot
- Keep hips pinned down
- Curl through the heels
- Squeeze the top
