Leg Curls (Lying) | Gymacetamol

Muscles Worked

Primary

Hamstrings

Quick Cues

1

Curl heels toward your glutes

2

Squeeze hamstrings at the top

3

Lower with control

4

Keep hips down

Equipment Needed

Lying Leg Curl Machine

Lie face down on the leg curl machine with the pad on the back of your ankles.
Grip the handles for stability.
Curl your legs up by bending your knees, bringing your heels toward your glutes.
Squeeze your hamstrings at the top.
Lower the weight back down under control.
Repeat for the desired number of repetitions.

Common Mistakes

Lifting the hips off the pad

Not controlling the lowering phase

Curling too fast with momentum

Pro Tips

Curl your heels toward your glutes and squeeze at the top

Avoid lifting your hips off the pad during the curl

Use a 2-second eccentric for more hamstring development

Your Progress

Variations

Seated Leg Curl

Nordic Curl

Cable Leg Curl