Legs · Machines
Lever Lying Leg Curl
The lever lying leg curl is an isolation machine exercise designed to directly target the hamstring muscle group. It is suitable for lifters of all experience levels and fits best in the middle or end of a lower-body workout following compound movements.
How to do it
- Lie face down on the leg curl machine with the pad of the lever on the back of your lower legs, just above your heels.
- Adjust the machine so that the pad rests comfortably on your lower legs.
- Hold onto the handles of the machine for stability.
- Inhale and brace your core. Exhale as you curl your legs up towards your buttocks, engaging your hamstrings.
- Bring your heels as close to your buttocks as possible without lifting your upper thighs off the pad.
- Keep the movement controlled and smooth.
- Slowly lower the weight back to the starting position, extending your legs fully.
Common mistakes
- Lifting the hips off the pad shifts tension from the hamstrings directly to the lower back.
- Using momentum to kick the weight up stresses the knee joints and robs the hamstrings of mechanical tension.
- Misaligning the ankle pad too high on the calves or too low across the heels disrupts the natural lever arm and causes joint discomfort.
- Dropping the weight quickly during the lowering phase skips the eccentric contraction, which is critical for muscle growth.
Tips
- Align your knee joints directly with the pivot axis of the machine before starting the set.
- Press your pelvis firmly into the bench and pull your toes slightly toward your shins to maximize hamstring tension.
- Perform the curl in a controlled tempo and pause for one second at peak contraction.
Sets and reps
Perform 3 to 4 sets of 10 to 15 controlled repetitions with 60 to 90 seconds of rest to target muscle hypertrophy. Heavy low-rep sets are best avoided on this isolation machine to protect the knees and hamstrings from strain.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Why do I feel strain in my lower back during this exercise?
Lower back strain typically happens when your hips lift off the bench due to excessive weight or hyperextension. Lower the resistance and actively brace your core; if pain continues, stop the movement and consult a specialist.
How does the lying leg curl compare to the seated leg curl?
The seated curl places the hamstrings under greater stretch due to the flexed hip position, while the lying curl allows for a stronger peak contraction at the top of the movement.
