Hamstrings · Beginner

Lying Leg Curl

Hamstrings · also Calves

Equipment: Lying Leg Curl Machine

How to do it

• Lie face down with your knees lined up with the machine's pivot
• Set the pad on your lower calves, just above your heels
• Hold the handles and brace your abs, hips pressed to the bench
• Curl your heels toward your glutes without arching your back
• Lower the pad slowly until your legs are nearly straight

Common mistake

✕ HIPS PIKING OFF THE PAD → ✓ HIPS DOWN, ABS BRACED

Starting point: 3 sets × 10–15 reps, 60s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, nasm.org, uwo.ca.