Lying Leg Curl

Introduction

The Lying Leg Curl, also known as the prone leg curl, is a fundamental isolation exercise targeting the hamstring muscles located at the back of the thigh. This exercise is performed on a specialized machine where the individual lies face down and curls a weighted lever towards the buttocks by flexing the knees. The Lying Leg Curl is highly effective for developing hamstring strength and hypertrophy, as it allows for a full range of motion and direct engagement of the muscle group. By incorporating this exercise into a well-rounded leg routine, individuals can enhance their lower body strength, improve muscle balance, and reduce the risk of injury, particularly in activities that require powerful leg movements.

Execution

How to Perform the Lying Leg Curl

Setup

1. Adjust the machine to fit your body. Ensure the leg pad is positioned just above your heels and below your calves.
2. Lie face down on the machine, ensuring your hips are aligned with the pivot point of the machine.
3. Grip the handles or the sides of the bench for stability.

Execution

1. Begin by exhaling and curling your legs up towards your buttocks. Focus on using your hamstrings to lift the weight.
2. Continue curling until your knees form a 90-degree angle or slightly less, ensuring you maintain control throughout the movement.
3. Pause briefly at the top of the movement, squeezing your hamstrings.

Finishing

1. Inhale and slowly lower the weight back to the starting position, fully extending your legs but not locking your knees.
2. Repeat for the desired number of repetitions.
3. After completing your set, carefully dismount the machine.