Lever Lying Leg Curl
Lever Lying Leg Curl Video Guide
The Lever Lying Leg Curl is a classic isolation exercise for the hamstrings, targeting the biceps femoris, semitendinosus, and semimembranosus through strict knee flexion. The lever arm and plate-loaded leverage machine create consistent resistance, making the lying leg curl one of the most effective ways to build muscle in the upper legs, back of the thighs, and supporting calf muscles (gastrocnemius) while keeping the hips stable against the bench.
How to Perform the Lever Lying Leg Curl
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Lie prone on the leg curl machine, placing your ankles securely under the roller pad in the starting position.
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Grip the handles, keep your torso and hips flat on the bench, and avoid lifting the body off the pad.
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Curl the lever arm toward your butt, flexing the hamstrings through smooth knee flexion.
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Slowly lower the weight with full control, keeping constant tension.
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Repeat for the desired repetitions without letting the weight stack or plates rest.
GymNation Tip: Keep your hips glued to the pad—if they lift, the load shifts away from your hamstrings and turns a clean curl into a lower-back assist.
Personal Trainer Notes:
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Keep hips glued to the bench — prevents momentum and protects the spine.
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Focus on proper form and full range of motion.
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Squeeze hard at the top to increase hamstring curl activation.
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Control every inch — especially on the lowering motion.
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Don’t use heavy weight if it compromises technique.
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Alternative Hamstring Exercises
Cable Assisted Inverse Leg Curl
The Cable Assisted Inverse Leg Curl targets the hamstrings and glutes through an eccentric-focused movement. The cable assistance helps maintain control and build strength safely.
Assisted Inverse Leg Curl
The Assisted Inverse Leg Curl strengthens the hamstrings and improves posterior chain control. Assistance allows for better form and eccentric strength development.
Exercise Ball Leg Curl
The Exercise Ball Leg Curl targets the hamstrings and glutes while also engaging the core. It improves balance and coordination through instability training.
Nordic Hamstring Curl
The Nordic Hamstring Curl is a bodyweight exercise that develops eccentric hamstring strength, reducing injury risk and improving sprint performance.
Reverse Sliding Leg Curl on Floor with Towel
The Reverse Sliding Leg Curl on Floor with Towel develops the hamstrings and glutes using bodyweight. It’s a low-impact exercise that challenges control and core stability.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift targets the hamstrings and glutes through hip hinging. It’s ideal for building posterior chain strength and flexibility.
Lever Seated Leg Curl
The Lever Seated Leg Curl isolates the hamstrings while supporting the torso. The seated position allows greater range and consistent tension across the movement.
Trap Bar Deadlift
The Trap Bar Deadlift works the hamstrings, glutes, and lower back. It offers a joint-friendly alternative to traditional deadlifts with a more upright torso position.
Band Lying Leg Curl
The Band Lying Leg Curl strengthens the hamstrings using resistance bands. It’s perfect for home workouts or warm-ups before heavier leg training.
Lever Lying Leg Curl FAQs
The lying leg curl targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) and recruits the calf (gastrocnemius) as a secondary mover. The machine stabilises the hips and body, making it ideal for isolating the hamstring muscle groups.
Yes — it’s one of the safest and most effective leg curl options for building hamstring strength. Many lifters use it to support bigger lifts like deadlifts and squats by improving hamstring flexibility, stability, and strength.
Alternatives include the seated leg curl, Nordic curls, glute-ham raises, dumbbell lying leg curl, and other leg curl machine or plate-loaded variations. Each trains the hamstrings through either knee flexion or hip extension.
Generally, yes. Because it places most load on the hamstrings rather than the knee joint, the movement reduces stress when performed with light weights, slow tempo, and proper technique. Avoid locking the knees and stop if any discomfort occurs.
