Lever Lying Leg Curl

Description

The lever lying leg curl is a single-joint isolation exercise performed on a lying leg curl machine. Lying face down with the heels above a padded roller, you bend your knees to curl the weight up by contracting the hamstrings. The prone position places the hamstrings in a fully shortened (peak contraction) position at the top, providing a different stimulus from the seated version.

Muscle Group

Hamstrings, Thighs

Equipment Required

Leverage Machine

Lever Lying Leg Curl Instructions

Lie face down on the lying leg curl machine. Adjust the ankle pad so it sits across the back of your lower legs, just above your heels.
Position your knees just past the edge of the bench so they can pivot freely.
Grip the handles in front of the bench and brace your core. Keep your hips pressed firmly against the pad.
Curl your heels up toward your butt by bending only at the knees.
Continue until your knees are fully bent. Squeeze your hamstrings hard for one second at the top.
Lower the pad under control over two to three seconds back to the starting position with legs nearly straight.
Stop just before the weight stack touches down to maintain tension on the hamstrings.
Avoid lifting your hips off the pad to use body english — strict form is critical.