Lying Leg Curl

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie face down on the machine, place the roller pad just below the calf muscles, and grasp the handles.
• Align your knees with the pivot point of the machine and press your hips firmly into the pad.
• Curl your heels toward your glutes in a smooth, controlled motion while keeping the ankles flexed.
• Squeeze the hamstrings at the top of the contraction, then slowly lower the legs back to the starting position.

Common mistakes

• Allowing the hips to rise off the pad during the curling phase.
• Using momentum or jerking the weight to start the movement rather than using the hamstrings.
• Hyperextending the knees at the bottom of the movement.

Frequently asked questions

Where should the roller pad sit on my legs?

The pad should rest just below your calf muscles and slightly above the Achilles tendon for optimal leverage and comfort.

Should my toes be pointed or flexed during the exercise?

Keeping the feet dorsiflexed (toes pulled toward the shins) is generally recommended to maximize hamstring recruitment and prevent calf cramping.

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