Lying Leg Curl

Person performing a lying leg curl on a prone leg curl machine, bending both knees against resistance

TARGET MUSCLES:

  • Biceps femoris: Hamstring muscle located along the outer back of the thigh that assists with knee flexion.
  • Semitendinosus: Hamstring muscle located along the inner back of the thigh that helps bend the knee.
  • Semimembranosus: Hamstring muscle located along the inner back of the thigh that assists with knee flexion.
  • Gastrocnemius: Calf muscle that assists with bending the knee during the movement.

START POSITION:

  • Lie face down on the leg curl machine with the hips and torso supported by the bench.
  • Position the knees near the edge of the support pad and align the knee joints with the machine's pivot points.
  • Adjust the padded leg roller so it rests against the backs of the lower legs just above the ankles.
  • Begin with both legs extended and the knees slightly relaxed rather than forcefully locked.
  • Maintain a neutral spine and keep the hips in contact with the support pad.
  • Grasp the machine handles, if provided, to maintain a stable upper-body position.

PROCEDURE:

  • Exhale as you contract the hamstrings to bend both knees, drawing the padded roller upward toward the backs of the thighs.
  • Continue curling the legs through a comfortable range of motion while keeping the hips and torso stable against the bench.
  • Pause briefly at the top of the movement without forcing the knees into excessive flexion.
  • Inhale as you slowly lower the legs to the starting position, controlling the resistance throughout the movement.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid lifting the hips from the bench or excessively arching the lower back during the curling movement.
  • Precaution: Do not use momentum, jerk the legs upward or allow the weight stack to drop abruptly.
  • Precaution: Ensure the machine's pivot points and ankle roller are properly adjusted to avoid unnecessary pressure on the knees and lower legs.
  • Beginner variation: Use lighter resistance and a comfortable range of motion while developing hamstring strength and control.