Lying Hamstring Leg Curl
Direct knee-flexion exercise isolating biceps femoris and semitendinosus.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Lie face down on machine with leg pad resting against lower calves. Grasp handles and plant hips firmly down into bench pad.
- Primary Muscle: LEGS
- Secondary Synergists: Pure Isolation
- Rest Interval: 60 seconds between sets
Lying Hamstring Leg Curl Anatomy Activation
Primary motor unit recruitment for legs with secondary synergist stabilizers.
Step-by-Step Execution Guide
Lie face down on machine with leg pad resting against lower calves.
Grasp handles and plant hips firmly down into bench pad.
Curl heels up towards glutes as far as possible.
Pause at top contraction, lower weight slowly back down.
Common Mistakes & Form Fixes
Allowing hips to rise up off the pad during curl.
Letting weights drop without eccentric control.
Keep hips glued to pad to prevent lower back compensation.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
