Leg Curl (Lying)

Setup

Lie face down on the leg curl machine with your knees just off the edge of the pad and ankles positioned under the roller pad. Grip the handles and keep your hips pressed firmly against the bench.

How to do it

1. Curl your heels toward your glutes by bending at the knees in a smooth, controlled motion.
2. Squeeze your hamstrings hard at the top position when your knees are fully bent.
3. Lower the weight with control, stopping just before the weight stack touches to maintain tension.
4. Keep your hips down throughout the entire movement to isolate the hamstrings.

Watch out for

• ✗Lifting the hips off the bench during the curl, which reduces hamstring engagement and can strain the lower back.
• ✗Using momentum or dropping the weight too quickly on the lowering phase instead of controlling it.
• ✗Not achieving full range of motion by either starting with bent knees or not curling high enough at the top.