FlexLying Leg Curls
Muscles worked
- Biceps Femoris (Long Head)
- Biceps Femoris (Short Head)
- Semitendinosus
- Semimembranosus
- Gastrocnemius
- CategoryLegs
- Default target3 sets × 10–15 reps
- EquipmentMachines
- Movement patternIsolation Lower
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Lie face down on the machine with your knees just off the end of the bench, lined up with the pivot point. Set the pad just above your heels and hold the handles.
Movement
Curl your heels toward your glutes in a smooth arc, squeezing your hamstrings at the top. Lower slowly until your legs are nearly straight.
Form Tip
Keep your hips pressed into the pad. If they lift as you curl, your lower back is helping and the hamstrings lose tension.
Increase Difficulty
Slow the lowering phase to 3 or 4 seconds, or pause at the top.
Decrease Difficulty
Use a lighter stack and a slightly shorter range.