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Upper Legs · Leverage Machine
Lying Leg Curl Machine
Lying Leg Curl Machine is a beginner isolation strength exercise that works the hamstrings (upper legs), with the glutes assisting. It needs a leverage machine. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Leverage Machine
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
How to do Lying Leg Curl Machine
- Lie face down on the lying leg curl machine, positioning your legs under the padded lever, just above your ankles. Adjust the machine so that your knees are just off the edge of the bench.
- Grasp the handles on the sides of the machine for stability and keep your back flat against the bench.
- Curl your legs up towards your glutes by bending your knees, squeezing your hamstrings at the top of the movement.
- Slowly lower the padded lever back to the starting position with control, fully extending your legs. Repeat for the desired number of repetitions.
Form tips
- Keep your hips pressed against the bench throughout the exercise to isolate the hamstring muscles.
- Avoid using momentum; let your muscles do the work.
- Exhale as you curl your legs up and inhale as you lower them back down.
Lying Leg Curl Machine alternatives
More hamstrings exercises
Lying Leg Curl Machine FAQ
What muscles does Lying Leg Curl Machine work?
Lying Leg Curl Machine mainly works the hamstrings in the upper legs (Biceps Femoris, Semitendinosus and Semimembranosus). The glutes work as secondary muscles.
What equipment do you need for Lying Leg Curl Machine?
You need a leverage machine.
How many sets and reps of Lying Leg Curl Machine should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Lying Leg Curl Machine good for beginners?
Yes. Lying Leg Curl Machine is rated beginner, so it's a sound choice while you learn to train the hamstrings.
How many calories does Lying Leg Curl Machine burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Lying Leg Curl Machine?
Other exercises for the hamstrings include Bodyweight Lying Leg Curl, Resistance Band Leg Curl, Suspension Trainer With Grips Leg Curl and Band Standing Leg Curl.
For developers
Use Lying Leg Curl Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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