Single Leg Lying Leg Curl (Machine)
The Single Leg Lying Leg Curl is a machine-based isolation exercise that targets the hamstrings individually to correct muscle imbalances. By lying face down and curling the weight with one leg, you engage the posterior chain while minimizing stress on the lower back.
Iridium prioritizes this isolation movement to drive hamstring volume without the high systemic fatigue associated with heavy hip hinges. Because single-leg work doubles the duration of your sets, the AI evaluates your available time settings before selecting this exercise over bilateral alternatives. It tracks weight and RPE trends to ensure you achieve progressive overload even on secondary accessory lifts.
Form Cues
- Press your hips firmly into the pad throughout the set
- Curl the heel towards your glutes until you feel a strong contraction
- Lower the weight slowly over 2-3 seconds
- Keep your non-working leg relaxed and stable
- Pause briefly at the top of the movement
- Don't let your hips lift off the bench
- Don't use momentum to swing the weight up
- Don't hyperextend your lower back
- Don't let the weight stack slam down between reps
Common Mistakes
- Lifting hips off the pad
- Using excessive momentum
- Incomplete range of motion
- Misaligning the knee with the machine pivot
- Rushing the lowering phase
Muscles Worked
This exercise primarily isolates the hamstrings (biceps femoris, semitendinosus, and semimembranosus) through knee flexion. The glutes and calves act as secondary stabilizers, helping to anchor the pelvis and maintain proper leg alignment during the movement.
Primary
Secondary
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