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BeginnerLegsMachineIsolation

Lying Leg Curl

An isolation exercise for the hamstrings performed face-down on a leg curl machine.

Lying Leg Curl demonstration

Visual demonstration — Lying Leg Curl

Muscles Worked

Hamstrings (Primary)Calves

Step-by-Step Instructions

  1. 1Lie face-down on the leg curl machine
  2. 2Position the ankle pad just above your heels
  3. 3Curl your legs up by bending at the knees
  4. 4Squeeze your hamstrings at the top of the movement
  5. 5Lower the weight slowly back to the starting position

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest90-120 sec
Hypertrophy
Sets3-4
Reps10-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Avoid lifting your hips off the bench
  • Control the negative portion
  • Point your toes away from you for more hamstring activation

Common Mistakes to Avoid

  • Jerking the weight up
  • Lifting hips off the pad
  • Not using full range of motion

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