Beginner
🏋️ Machine
Lying Leg Curl
aka Hamstring Curl / Lying Hamstring Curl
🎯 Target & Synergists
Primary: Hamstrings
Synergist: Calves (gastrocnemius)
📋 How to Perform
1
Lie face down on machine
2
Ankle pad against lower calves
3
Curl weight up by bending knees
4
Squeeze hamstrings at top
5
Lower with control
⚠️ Common Mistakes to Avoid
✕
Raising hips off pad
✕
Jerking the weight up
✕
Not full range of motion
✕
Holding breath
🔄 Alternative Exercises
Can't do Lying Leg Curl? Try these instead.
📊 Quick Facts
Equipment Machine
Difficulty Beginner
Main Target Hamstrings
Synergists Calves (gastrocnemius)