Form cues
- Keep hips glued down
- Curl through the hamstrings
- Move slow on the way down
- Knees stay in line
Exercise
Lever Lying Leg Curl
Upper legs, leverage machine
A machine hamstring exercise done face down by bending the knees to curl a padded lever toward the glutes.
Target: hamstrings. Also works: calves.
Steps
- Adjust the machine so your knees line up with the machine's pivot and the pad rests against the back of your lower legs above your heels.
- Lie face down on the bench with your legs straight and grab the handles or bench edges for support.
- Press your hips into the pad and point your toes forward to set your start position.
- Curl the pad upward by bending your knees until your heels move toward your glutes.
- Pause briefly at the top while keeping your hips down and thighs on the pad.
- Lower the pad back down under control until your legs are straight again.
Common mistakes
- Lifting the hips off the pad at the top
- Using momentum to swing the pad upward
- Stopping short and not fully lowering the pad
- Feet turning sharply inward or outward during the curl
Breathing
Exhale as you curl the pad up, and inhale as you lower it back down under control.
In the app, search for Lever Lying Leg Curl and add it to a workout.