Lying leg curl

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 43

Average per rep (lbs)*: 96

Description: Adjust the weight of the machine. Then lie face down on the bench and lock your legs under the lever pads. The lever pads should be positioned just above your heels. Grasp the side handles firmly for support. Exhale as you bend your knees and curl the lever until it touches the back of your thighs. Hold for one second in this position. Then inhale as you lower the lever back to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00214

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Form: Ensure that your hips remain firmly against the bench to prevent lower back strain or involvement.
Control the Motion: Focus on the eccentric (lowering) phase by slowly returning the weight. This maximizes muscle engagement and prevents injury.
Adjust the Machine: Set the pad just above your ankles and adjust the ankle pads for a comfortable and secure fit.
Don't Overload: Start with a manageable weight and gradually increase as your strength improves. Overloading can compromise form and lead to injury.
Full Range of Motion: Curl your legs as close to your buttocks as possible and stretch your hamstrings fully on the way down.
Keep Your Toes Pointed: Direct your toes downward to better isolate your hamstrings and reduce calf involvement.
Steady Breathing: Exhale as you curl your legs up and inhale as you lower them back down. This helps in maintaining abdominal stability and reduces pressure on the spine.
Isometric Hold: For an additional challenge, hold the position at the top for a second or two to maximize tension on the hamstrings.
Mind-Muscle Connection: Focus on contracting your hamstrings throughout the movement to ensure you're targeting the intended muscle group.
Avoid Jerk Movements: Perform the exercise in a smooth, controlled manner to prevent injury and increase effectiveness.

Exercise overview

Exercise tips and tricks

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