Lying Leg Curl: Exercise Overview
The lying leg curl is a targeted isolation exercise that focuses on strengthening the hamstrings, the muscles located at the back of the thighs. This movement also enhances knee stability, improves hamstring flexibility, and promotes balanced leg development by isolating the hamstrings without engaging opposing muscle groups like the quadriceps. Ideal for building strength and preventing injuries, the lying leg curl is particularly beneficial for activities involving knee flexion, such as running, sprinting, or jumping. It supports athletic performance and helps address muscle imbalances, making it a valuable addition to leg workouts, lower-body routines, or full-body training programs (Schoenfeld, 2010).
Contents
How to Perform the Lying Leg Curl
- Adjust the leg curl machine so the ankle pad rests just above your ankles and the backrest aligns with your body for comfort.
- Select an appropriate weight that allows you to maintain proper form throughout your set.
- Lie face down on the machine with your torso flat, legs fully extended, and feet positioned under the ankle pad.
- Grip the machine’s handles for stability—this is your starting position.
- Bend your knees to curl your heels toward your glutes, engaging your hamstrings to drive the movement.
- Pause briefly at the top of the movement, squeezing your hamstrings for maximum contraction.
- Slowly lower the weight back to the starting position, fully extending your legs with control.
- Repeat for the desired number of repetitions.
Tips for Optimal Performance
- Adjust the Machine Correctly: Position the ankle pad just above your ankles and ensure the machine fits your body to prevent discomfort and maintain proper mechanics.
- Move Slowly and Deliberately: Perform both the lifting and lowering phases with control to maximize hamstring engagement and reduce momentum, which enhances muscle activation (Schoenfeld, 2016).
- Maximize Muscle Contraction: At the top of the curl, pause and squeeze your hamstrings to increase time under tension, promoting strength and growth (Wirth et al., 2016).
- Use Full Range of Motion: Extend your legs fully at the bottom and curl your heels as close to your glutes as possible to engage the hamstrings through their entire range.
- Breathe Properly: Exhale as you curl your legs upward and inhale as you lower them to support controlled movement and muscle oxygenation.
- Ensure Proper Alignment: Keep your hips and torso pressed into the machine to avoid arching your back, which can strain the spine and reduce hamstring focus.
