Lever Lying Single Leg Curl
Target Muscle
Secondary Muscles
Equipment
Make sure your torso is flat on the bench and hold the side handles of the machine for stability.
Slowly curl one leg upwards as far as possible, making sure the rest of your body remains stationary on the bench.
Hold the peak position for a moment, feeling the contraction in your hamstrings.
Slowly return your leg to the starting position, ensuring a controlled movement, then repeat the exercise with your other leg.
Pro Tip
Controlled Movement: When performing the curl, ensure your movements are slow and controlled. Avoid the common mistake of using momentum to lift the weight. This not only reduces the effectiveness of the exercise, but also increases the risk of injury. Full Range of Motion: Aim to use the full range of motion during the exercise. Curl your leg up as far as comfortably possible, then lower it back down fully. Half-reps or partial movements will not fully engage the hamstring muscles, limiting the benefits of the exercise. Keep Hips Grounded: A common mistake is to lift the hips off the bench while curling the weight. This can lead to lower back strain and reduces