Exercise
Lever Lying Leg Curl
The Lever Lying Leg Curl is a machine exercise that isolates the back of the thighs, allowing focused strength work through knee bending.
Lever Lying Leg Curl
The Lever Lying Leg Curl is a machine-based exercise performed lying face down, with the lower legs moving against a fixed resistance arm. The supported position limits body movement and keeps the motion strictly guided, making it easy to repeat each rep in a consistent way without relying on balance or coordination.
The exercise primarily targets the back of the thighs, which work to bend the knees against the machine’s resistance. The hips and upper body stay supported by the bench, reducing involvement from other areas. Because only the lower legs move, the effort stays concentrated where it’s intended.
Lever Lying Leg Curl fits well into strength and hypertrophy training when the goal is direct hamstring work. It’s useful for beginners who want a controlled setup and for experienced lifters adding targeted volume after compound leg exercises. Compared to free-moving curl variations, it offers more stability and precise control over load and tempo.
How to Perform the Lever Lying Leg Curl
- Lie face down on the machine and position the back of your ankles under the roller pads, adjusting them to align with your ankles.
- Grasp the handles or the sides of the bench for stability, keeping your hips pressed firmly against the pad and your spine in a neutral position.
- Exhale and contract your hamstrings to curl the weight up by bending your knees, moving in a controlled arc until your legs form approximately a 90-degree angle.
- Maintain tension in your core and keep your hips pressed down on the bench throughout the movement to prevent your lower back from arching.
- Hold the contracted position at the top for 1-2 seconds, focusing on squeezing your hamstrings.
- Inhale as you slowly lower the weight back to the starting position, controlling the descent without letting the weight stack touch down completely.
- Keep your feet relaxed with toes pointed forward or slightly inward, avoiding unnecessary tension in your calves.
- Repeat for the prescribed number of repetitions, maintaining a steady tempo and focusing on hamstring engagement rather than momentum.
Important information
- Adjust the machine before starting to ensure the pivot point aligns with your knee joint and the leg pad sits just above your heels.
- Avoid lifting your hips off the bench during the curl—this compromises form and shifts work to your lower back.
- Keep the movement smooth and controlled rather than using momentum, especially on the lowering phase.
- If you experience knee pain, try adjusting your foot position or reduce the range of motion until you find a comfortable position.
FAQ - Lever Lying Leg Curl
The Lever Lying Leg Curl primarily targets the hamstring muscle group (semitendinosus, semimembranosus, and biceps femoris) while also engaging the glutes as secondary movers. This isolation exercise also minimally activates the calves and lower back as stabilizers.
Position yourself face-down on the machine with the pad just below your calves and your knees aligned with the pivot point. Keep your hips pressed into the bench throughout the movement and avoid lifting them as you curl the weight. Focus on contracting your hamstrings to initiate the movement rather than swinging or using momentum.
For optimal results, incorporate Lever Lying Leg Curls 1-2 times weekly, allowing 48-72 hours between sessions for hamstring recovery. Place this exercise on your leg or pull days, typically performing 3-4 sets of 8-12 repetitions for hypertrophy or 4-6 sets of 6-8 reps for strength development.
The most common mistake is rushing through the movement without focusing on the quality of the rolling motion. Other errors include using excessive tension rather than controlled movement, and failing to achieve full range of motion through all three planes of shoulder movement (flexion, depression, and retraction).
Yes, most people with mild to moderate lower back issues can perform this exercise safely since the prone position with proper hip alignment provides good lower back support. However, avoid hyperextending your lower back during the movement, and if you experience any pain, consider alternatives like seated leg curls or stability ball hamstring curls.
Lever Lying Leg Curl
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