Leg Curls (Laying)

A hamstring isolation exercise performed lying face-down on a machine where you curl your legs upward against resistance.

Instructions

1. Lie face-down on a leg curl machine with your legs extended.
2. Position your feet under the leg pad, typically around your lower calves.
3. Place your arms by your side or hold the machine handles for stability.
4. Ensure your torso and hips are firmly against the bench pad throughout.
5. Curl your legs upward by bending your knees, bringing your feet toward your glutes.
6. Continue curling until your knees are fully or nearly fully flexed.
7. Pause briefly at the top of the movement.
8. Lower your legs back to the starting position with controlled movement.
9. Avoid lifting your hips or torso during the movement.

Tips

• Keep your body pressed against the pad to isolate the hamstrings.
• Move in a slow, controlled manner, not explosively.
• Lower the weight with the same tempo as you curl it.
• Adjust the pad position so it falls on your lower calves, not your feet.
• Avoid using momentum or swinging the weight.
• Focus on the squeeze and contraction at the top of each repetition.