How to Do Lying Leg Curl

Lying Leg Curl is a hamstrings exercise using machine, listed as beginner in the A90 Training Club catalogue.

Also known as Prone Leg Curl, Lying Hamstring Curl.

Primary muscle

Hamstrings

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Lying Leg Curl

  1. 01Lie face down on the machine with the circular pad resting just above the heels.
  2. 02Grasp the handles and pull the heels toward the glutes until the knees are fully flexed.
  3. 03Hold the peak contraction for a split second to maximize hamstring recruitment.
  4. 04Guide the weight back down until the legs are straight, avoiding a hard lockout at the knees.
  5. 05Ensure the ankles remain flexed (toes pulled toward shins) to isolate the hamstrings from the calves.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Lying Leg Curl

Primary Stabiliser Inactive

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Primary movers

  • Hamstrings Bends the knee and extends the hip.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the hips firmly into the machine pad to prevent the lower back from arching as the weight moves toward the glutes.

Same coaching engine used inside the A90 app

05 / FAQ

Lying Leg Curl questions

What muscles does Lying Leg Curl work?

Lying Leg Curl is catalogued as a hamstrings exercise in A90 Training Club, with the hamstrings as its primary muscle group.

How do you do Lying Leg Curl correctly?

Lie face down on the machine with the circular pad resting just above the heels. Grasp the handles and pull the heels toward the glutes until the knees are fully flexed. Hold the peak contraction for a split second to maximize hamstring recruitment. Guide the weight back down until the legs are straight, avoiding a hard lockout at the knees. Ensure the ankles remain flexed (toes pulled toward shins) to isolate the hamstrings from the calves.

What is the A90 coach tip for Lying Leg Curl?

Press the hips firmly into the machine pad to prevent the lower back from arching as the weight moves toward the glutes.

Is Lying Leg Curl suitable for beginners?

Lying Leg Curl is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Lying Leg Curl?

Lying Leg Curl uses machine.

A90 Intelligence

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