Lever Lying Leg Curl

The Lever Lying Leg Curl is an isolation exercise that primarily targets the hamstrings. This machine-based movement is perfect for building strength and muscle in the back of the legs, making it an excellent addition to lower-body workouts. The lying leg curl specifically isolates the hamstrings by allowing the knee to flex under resistance, which engages the muscles without involving other major muscle groups.

The Lever Lying Leg Curl, also known as the prone leg curl, is performed on a leg curl machine while lying face down. The machine uses a lever system that places resistance on the hamstrings as you curl your legs toward your glutes. Unlike compound exercises, the lying leg curl focuses specifically on knee flexion, isolating the hamstrings for better muscle activation and growth.

This movement is popular for its ability to target the hamstrings with minimal assistance from other muscles, which is important for building balanced leg strength and preventing injury.

Targeted Muscle Groups

Primary Muscles:

Hamstrings: The hamstrings (biceps femoris, semitendinosus, and semimembranosus) are the primary muscles worked during the lying leg curl. These muscles are responsible for flexing the knee and extending the hip.

Secondary Muscles:

Calves (Gastrocnemius): The calf muscles assist in the curling movement, especially at the top of the motion.
Glutes: The glute muscles may engage slightly to stabilize the hips during the exercise.
Lower Back: The lower back muscles help stabilize the torso while lying on the bench, though they are minimally involved.

Equipment Needed

Lying Leg Curl Machine: The main equipment required for this exercise is a leg curl machine. These machines typically have a padded bench for lying on and a lever mechanism where you place your ankles.
Weight Plates (if required): Some machines require you to load weight plates, while others may use a weight stack.

How to Perform the Lever Lying Leg Curl: Step-by-Step Guide

Step 1: Set Up the Machine

Adjust the Machine: Before beginning, adjust the machine to fit your body. The padded lever should rest just above your heels, and your legs should be fully extended with the knees in line with the machine’s pivot point.
Select the Weight: Choose a weight that is challenging but allows you to maintain proper form throughout the set.

Muscles used in the military press.
Illustration credit © Aliaksandr Makatserchyk

Step 2: Get Into Position

Lie Face Down: Lie face down on the bench with your body fully extended. Your knees should be just off the edge of the bench, and your hands should grip the side handles for stability.
Position Your Legs: Your ankles should be secured under the padded lever, with your legs fully extended and feet in a neutral position.

Step 3: Perform the Curl

Initiate the Movement: Start the movement by contracting your hamstrings to curl your legs upward toward your glutes.
Full Range of Motion: Continue curling until your knees are bent at a 90-degree angle or as far as your flexibility allows. The weight should be lifted in a smooth, controlled motion without jerking.

Step 4: Lower the Weight

Return to Start: Slowly lower the weight back to the starting position, fully extending your legs while maintaining control of the movement. Avoid letting the weight stack slam down.
Repeat: Perform the desired number of repetitions while focusing on keeping the tension in the hamstrings throughout the set.

Recommended Reps and Sets

Beginners: Start with 2-3 sets of 10-12 reps, using a moderate weight to build strength and develop proper form.
Intermediate: Aim for 3-4 sets of 8-10 reps with a heavier weight to build muscle mass and increase strength.
Advanced: Perform 4-5 sets of 6-8 reps with a challenging weight for maximum hypertrophy and muscle endurance.

Pro Tips for Success

Focus on the Hamstrings: While performing the curl, keep your mind on the hamstrings. This mind-muscle connection will help you engage the target muscles more effectively.
Control the Eccentric Phase: The lowering phase (eccentric) of the movement is just as important as the lifting phase. Slow down the descent to maximize muscle tension and stimulate more growth.
Do Not Overextend: Be mindful of your range of motion. Overextending your knees during the lowering phase can strain the joint. Keep your legs just shy of locking out.
Avoid Excessive Momentum: Perform the movement in a controlled manner to prevent using momentum or jerking motions, which can reduce effectiveness and increase injury risk.

Common Mistakes to Avoid

Using Too Much Weight: Choosing a weight that’s too heavy can compromise form and increase the risk of injury. Start with a manageable weight and increase it gradually.
Lifting the Hips: Keep your hips firmly pressed against the bench. Lifting your hips to assist the movement takes tension off the hamstrings and places unnecessary strain on the lower back.
Rushing the Movement: Performing the exercise too quickly can limit hamstring engagement. Focus on slow, controlled reps to maximize the benefits.
Inadequate Range of Motion: Failing to complete the full range of motion reduces the effectiveness of the exercise. Ensure you’re curling your legs fully and lowering the weight with control.

The Lever Lying Leg Curl is an essential exercise for anyone looking to build strong, well-defined hamstrings. By isolating the hamstrings, it provides a focused contraction that is difficult to replicate with other movements. Whether you’re a beginner or an advanced lifter, incorporating this exercise into your routine can improve muscle balance, strength, and prevent injuries. By following proper form, focusing on the eccentric phase, and avoiding common mistakes, you’ll maximize your hamstring development and achieve better lower body performance.