Single-Leg Lying Leg Curl

Body region

• Legs

Muscles

Main

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Gastrocnemius
• Popliteus

Holds

• Rectus Abdominis
• Gluteus Maximus

Equipment

• Lever Machine

Technique

1. Lie face down on the leg curl machine with your knees just past the bench edge.
2. Set the ankle pad just above one heel and hold the handles.
3. Curl that heel toward your glutes while the hips stay on the pad.
4. Lower slowly until the leg is almost straight, finish the set, then switch legs.

Cues

• Press the hips into the bench.
• Use a lighter weight than for the two-leg version.

Common mistakes

• Lifting the hips to finish the rep.
• Twisting the pelvis toward the working side.
• Letting the weight drop on the way down.

Alternatives

• Lying Leg Curl
• Stability Ball Leg Curl