Lying Leg Curl
The Lying Leg Curl is an effective isolation exercise targeting the hamstrings. It helps improve leg strength and muscle definition, making it essential for athletes and fitness enthusiasts alike.
Muscles Worked
Primary
- hamstring - The primary muscle worked, responsible for knee flexion.
How to Perform
- 1Lie face down on the leg curl machine, ensuring your knees are just off the edge of the bench.
- 2Adjust the machine so that the pads rest comfortably on the back of your lower legs, just above your heels.
- 3Grip the handles or the sides of the machine for stability.
- 4Inhale and curl your legs upward by flexing your knees, bringing your heels towards your glutes.
- 5Pause for a moment at the top of the movement, squeezing your hamstrings.
- 6Exhale as you slowly lower the weight back to the starting position.
- 7Repeat for the desired number of repetitions, maintaining control throughout.
Form Cues
- ✓Keep your hips pressed against the bench to prevent lifting.
- ✓Avoid using momentum; focus on a smooth, controlled movement.
- ✓Do not let your feet point outward; keep them parallel during the curl.
Common Mistakes
Lifting hips off the bench
Keep your hips grounded throughout the movement.
Using too much weight
Start with a lighter weight to maintain form and control.
Not fully extending legs
Ensure you fully extend your legs at the bottom of each repetition.
Rushing through the exercise
Perform the movement slowly and with control for better results.
Programming Tips
Sets & Reps
Aim for 3-4 sets of 12-15 repetitions.
Rest Period
Allow 75 seconds of rest between sets.
When to Use
Incorporate it into your leg day routine or as part of a lower body workout.
Progression
Increase weight gradually as you become stronger while maintaining proper form.
Variations
Seated Leg Curl
This variation targets the hamstrings in a seated position, providing a different angle of resistance.
Single-Leg Leg Curl
This variation isolates each hamstring individually, helping to correct imbalances.
Nordic Hamstring Curl
A bodyweight exercise that emphasizes eccentric strength in the hamstrings.
Alternatives
This compound movement also targets the hamstrings while engaging the glutes and lower back.
This exercise strengthens the hamstrings and glutes while promoting hip stability.
This exercise targets the hamstrings and lower back, providing an effective alternative to leg curls.
FAQs
Is the Lying Leg Curl good for beginners?
Yes, it is suitable for beginners as it focuses on a specific muscle group with minimal complexity.
What muscles does the Lying Leg Curl work?
It primarily targets the hamstrings, which are crucial for leg movement and stability.
Can I do the Lying Leg Curl if I have knee pain?
Consult a healthcare professional before performing this exercise if you have knee pain.
How can I increase the intensity of the Lying Leg Curl?
You can increase the weight or try variations like the Single-Leg Leg Curl for added challenge.
Should I warm up before doing the Lying Leg Curl?
Yes, warming up is essential to prevent injury and improve performance.
Related Exercises
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