Multi-trainer Lying Leg Curl
Multi-trainer Lying Leg Curl
Updated
A plate-loaded lying leg curl that primarily trains the hamstrings by bending the knees against resistance. The prone position helps isolate the hamstrings while the machine’s padded lever provides adjustable resistance throughout the movement.
Muscles Trained
- Primary: Hamstrings
- Secondary: Calves (gastrocnemius)
- Supporting: Glutes and core stabilizers
Setup and Exercise Steps
- Set the machine for lying leg curls. Adjust the seat and backrest pads into a flat or near-flat position to create a comfortable surface for lying face down.
- Position the leg-curl lever. Rotate the padded lever into the lying leg-curl position behind the lower legs.
- Adjust the starting position. Use the adjustment pin to set the lever so your legs can begin nearly straight while maintaining tension on the hamstrings. Make sure the pin is fully engaged.
- Adjust the roller pad. Position the roller against the back of your lower legs, just above the heels/ankles. Avoid placing the roller directly on the Achilles tendon.
- Add weight plates. Load the desired 50 mm Olympic weight plates onto the weight horn. Start with a light weight until you are comfortable with the machine and its range of motion.
- Lie face down on the machine. Position your knees close to the machine’s pivot point, with your hips and torso supported by the pads.
- Grip the handles. Hold the front handles firmly to stabilize your upper body during the exercise.
- Curl your legs upward. Contract your hamstrings and bend your knees, bringing your heels toward your glutes while keeping your hips against the pad.
- Pause briefly at the top. Squeeze your hamstrings without lifting your hips or arching your lower back excessively.
- Lower the weight slowly. Extend your knees under control until your legs return to the starting position. Do not allow the weight to drop or the lever to pull your legs down rapidly.
- Repeat with controlled movement. Keep your hips stable and use a smooth range of motion for each repetition. If you need to swing your legs or lift your hips to complete the movement, reduce the weight.