Exercises

Lying leg curl

Curl your heels toward your buttocks from a lying position while keeping your hips on the pad.

Lying hamstring curl with bent knees, raised heels and hips supported on the machine.

Machine · Lying face down

Source: NASM · Lying Leg Curl

Step by step

  1. Lie face down and align your knees with the machine's pivot.
  2. Set the roller against the back of your lower legs, above your heels. Hold the handles.
  3. Bend your knees to lift your heels toward your buttocks, keeping your hips supported.
  4. Lower the roller slowly and return toward straight legs.

Common mistakes

  • Lifting your hips or arching your lower back.
  • Swinging the weight upward or dropping it on the return.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.