Lever Lying Leg Curl

A fundamental hamstring isolation exercise. Lying flat stabilizes the pelvis, ensuring the hamstrings perform the majority of the work.

Exercise Details

Level: Beginner
Body Area: lower
Type: pull

Required Equipment

Leverage Machine

Target Muscle Groups

Primary

Hamstrings

Secondary

Glutes

Setup

Lie face down on the machine. Place your ankles under the lever pads. Grip the handles and keep your hips flat.

Instructions

1. Curl your heels toward your glutes.
2. Squeeze the hamstrings at the top.
3. Lower the pads slowly to the starting position.
4. Maintain a neutral spine.
5. Keep your hips pressed down.

Common Mistakes

1. Lifting the hips.
2. Using momentum.
3. Not reaching full extension.

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