Lying Leg Curl (Machine)
The Lying Leg Curl is a machine-based isolation exercise that targets the hamstrings by flexing the knee against resistance while lying face down. It is a fundamental movement for developing posterior chain strength, muscle definition, and knee stability.
Iridium selects this isolation movement when your 7-day workout history shows recent heavy spinal loading, allowing you to accumulate hamstring volume without further taxing your lower back. The system tracks your RPE and weight trends to ensure progressive overload, strictly managing your specific hamstring workload within your Maximum Recoverable Volume constraints.
Form Cues
- Align your knee joints directly with the machine's pivot point
- Drive your hips firmly into the bench throughout the entire set
- Squeeze your heels toward your glutes explosively
- Lower the weight slowly for a controlled 2-3 second count
- Keep your toes pulled toward your shins to engage the calves
- Don't lift your hips off the pad as you curl the weight
- Don't jerk the weight up using momentum or body english
- Don't let the weight stack crash down between repetitions
- Don't arch your lower back excessively to complete the rep
Common Mistakes
- Hips rising off the bench
- Knees not aligned with pivot point
- Using momentum instead of muscle
- Shortening the range of motion
- Rushing the lowering phase
Muscles Worked
This exercise primarily isolates the three muscles of the hamstrings (biceps femoris, semitendinosus, and semimembranosus) through direct knee flexion. It also engages the gastrocnemius (calf muscle) to a lesser degree and requires the glutes to contract isometrically to stabilize the pelvis.
Primary
Secondary
Get Personalized Coaching for Lying Leg Curl (Machine)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.