Lying Leg Curl (Machine)
Also called Lying Leg Curl (Gym Machine), Lying Leg Curls (Gym Machine), Lying Leg Curls
How to do it
Adjust the machine so your knees align with its pivot and the roller rests just above your heels, then lie face-down with your hips against the pad. Curl both heels toward your glutes, squeeze the hamstrings, then lower slowly until your legs are nearly straight without lifting your hips.
Setup
Adjust the machine so both knees align with its pivot and the roller rests just above the heels. Lie centered with the hips and torso against the pad, hold the handles, and begin with both legs nearly straight.
Where you should feel it
Along both hamstrings as the heels curl upward, with some calf assistance while the glutes and core keep the pelvis against the pad. Avoid arching the lower back or lifting the hips.
When to use it
Use for stable bilateral hamstring hypertrophy close to fatigue with simple load progression. Controlled sets of 8-20 reps work well without resting the stack.