How to Do Lying Leg Curl? Strengthen Your Hamstrings Effectively

Lying Leg Curl is an isolated leg exercise that targets the hamstrings. It's commonly performed on a dedicated machine and is essential for improving knee joint stability, athletic performance, and muscle balance.

Step-by-Step: How to Perform a Lying Leg Curl

• Lie face down on the leg curl machine with your legs positioned shoulder-width apart and your core tight.
• Align the pad with your lower calves or Achilles tendon. Keep your head and spine aligned.
• Pull your toes towards you and curl your legs by lifting your heels toward your glutes as far as possible without arching your lower back.
• Pause at the top, then lower the weight slowly and with control to the starting position.
• Maintain proper form and avoid using momentum throughout the movement.

Muscles Worked During Lying Leg Curl

• Hamstrings (Biceps femoris, Semitendinosus, Semimembranosus) – primary muscle group activated.
• Calves – engaged as stabilizers.
• Glutes – slightly activated during contraction.

Lying leg curl is ideal for isolating the hamstrings and preventing injury by strengthening the muscles that balance the quads. Whether you're training for performance or aesthetics, this move should be part of your lower body day.

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