Hamstrings · Beginner

Lying Leg Curl

Lying machine curl for controlled hamstring isolation.

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Lying Leg Curl demonstration

Exercise overview

Training details

Hamstrings

Equipment

Leg Curl Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Lie face down on the leg-curl machine with knees aligned to the pivot.
02Set the ankle pad just above the heels and hold the handles.
03Curl the heels toward the glutes without lifting the hips off the pad.
04Pause when the hamstrings are fully shortened.
05Lower the pad slowly until the knees are nearly straight.

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