Lever Lying Leg Curl
A machine hamstring exercise done face down by bending the knees to curl a padded lever toward the glutes.
Secondary muscles
How to do it
- 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.
Form cues
- Keep hips glued down
- Curl through the hamstrings
- Move slow on the way down
- Knees stay in line
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.
