Single Leg Lying Leg Curl

A machine-based hamstring isolation exercise performed on one leg while lying prone. Develops unilateral hamstring strength and provides excellent complement to quadriceps-dominant movements.

Instructions

1. Lie prone (face down) on the lying leg curl machine with your chest on the pad.
2. Position your legs so the pad rests on the back of your calf, just above your ankle.
3. Grasp the handles for stability, keeping your upper body still.
4. Select an appropriate weight on the machine.
5. Curl one leg upward by flexing your knee, bringing your heel toward your buttocks.
6. Achieve full knee flexion at the top of the movement, squeezing your hamstring.
7. Lower your leg back down to the starting position in a controlled manner.
8. Complete all repetitions on one leg before switching to the other side.

Tips

• Keep your hip firmly against the pad throughout the movement; avoid lifting your hips.
• Control the lowering phase for increased time under tension and muscle engagement.
• Use a weight that allows for 8-15 reps with proper form and control.
• Focus purely on hamstring contraction; avoid using momentum to curl the weight.
• The machine provides stability, allowing focus purely on the working muscle.
• Hamstrings are often undertrained; prioritize this isolation work for balanced leg development.