Lying Leg Curls

The Lying Leg Curl is an effective isolation exercise that targets the hamstring muscles, helping to strengthen and tone the back of the thighs. This movement is typically performed on a lying leg curl machine, which allows for a controlled range of motion and maximum hamstring activation. Incorporating Lying Leg Curls into your lower body workout routine can improve athletic performance, reduce the risk of injury, and enhance overall leg aesthetics.

Step-by-Step Instructions:

1. Adjust the Machine: Set the machine to match your height, ensuring the padded lever rests on the back of your ankles.
2. Choose an Appropriate Weight: Select a weight that allows you to complete the exercise with proper form.
3. Position Yourself: Lie face down on the bench with your legs fully extended and grip the handles for support.
4. Curl Your Legs: Pull the lever toward your glutes by bending your knees, squeezing your hamstrings at the top.
5. Lower Slowly: Return to the starting position in a controlled manner, fully extending your legs without locking your knees.
6. Repeat the Reps: Perform the desired number of repetitions while maintaining control and proper form.

The Lying Leg Curl primarily targets the hamstrings, including the biceps femoris, semitendinosus, and semimembranosus. Additionally, the calf muscles (gastrocnemius) and gluteal muscles provide support and stabilization during the movement.