Arms and calves · New to it
Lying Leg Curl
Curling your heels toward your glutes while lying face down, the hamstrings working on their own.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- hamstrings; also calves
- Kit
- Machine
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Lie face down on the machine with your knees just off the end of the pad and the roller above your heels. Hold the handles.
While you move
- Hips pressed into the pad
- Curl heels to your glutes
- Squeeze at the top
- Lower all the way, slowly
Avoid
- Hips lifting off the pad
- Short, fast reps
- Pointing the toes hard
Take care if you have trouble with lying face down (pregnancy).