Lever Lying Leg Curl

HamstringsLeverage MachineBeginner
Lie face down on the leg curl machine bench. Adjust the machine's lever arm to align with your lower legs. Place your ankles under the padded roller and secure them. Grasp the handles on the sides of the bench for stability. Straighten your legs and maintain a slight bend in your knees. Exhale and curl your legs towards your glutes by flexing your knees. Inhale and slowly return to the starting position, extending your legs fully. Repeat for the desired number of repetitions.

How to perform the Lever Lying Leg Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Lever Lying Leg Curl using your leverage machine.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your hamstrings.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your hamstrings rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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Variations of Lever Lying Leg Curl

Lever Lying Knee Flexion

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Lever Lying Single Leg Curl

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The Lever Lying Single Leg Curl targets the hamstrings while promoting balance and stability.Adjust the machine to fi…

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