EXERCISE GUIDE
Lying Leg Curl
Lie face down with the pelvis and thighs supported and curl the heels toward the buttocks. Control knee bending and straightening without arching the back.
01Muscles used
Main muscles
- Hamstrings: biceps femoris, semitendinosus and semimembranosus
Assisting & stabilizing muscles
- Gastrocnemius (assists knee flexion)
- Trunk and gluteal muscles (pelvic and postural stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise PDF. Select an image to enlarge it.
03How to perform
- Align the knee joint with the machine pivot and position the roller behind the lower legs just above the heels. Support the pelvis and thighs on the pads.
- Lie face down and hold both fixed front handles. Start with the knees comfortably near extension.
- Bend the knees to draw the heels toward the buttocks. Keep the pelvis and thighs down and pause briefly in a comfortable curl.
- Extend the knees slowly to lower the roller. Control the load back to the same start without dropping it.
04Technique cues
- Match the knee axis to the pivot and keep the roller just above the heels.
- Maintain pelvic and thigh support and closed grips on both handles.
- Move by knee flexion rather than lifting the whole leg from the hip. Avoid back arch and momentum.
05Cautions
- Do not force the heels against the buttocks, twist the knees or ankles, or snap the knees straight on the return.
- Secure adjustment pins and keep hands clear of moving parts. Follow the specific machine instructions.
- Use a controllable load. Stop and reassess if there is pain or the roller slips.