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Hamstrings and glutes ยท Knee flexion

Lying Leg Curl

An isolation knee flexion exercise for the hamstrings, done with a machine. It also works the calves.

Machine Isolation Reps and weight Also called: leg curl, prone leg curl
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Hamstrings

Do most of the work.

Secondary

Calves

Help during each rep.

  • HamstringsBack of the thighsPrimary
  • CalvesBack of the lower legsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Hips stay down on the pad.
  3. Curl all the way and squeeze the hamstrings.
  4. Lower slowly to almost straight.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Hips lifting. Keep the hips still so the hamstrings do the work.
  • Half reps. Curl all the way and lower to almost straight.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.