Exercise · Form & cues
Lying Leg Curl — form guide
Hamstrings (all 3 heads). Equipment: Lying Leg Curl Machine. Difficulty: Beginner.
TEMPO
1-1-3-0
3-second eccentric is non-negotiable. Hamstrings tear in eccentric — train them in eccentric.
Cues
- Pad just above heel
- Full ROM — heel to butt
- Slow on the way down
- Hips stay flat on bench
Common mistakes
- Hips popping up — using glutes/hip flexors
- Partial ROM
Injury notes
Critical for hamstring injury prevention (sprinters, soccer players).
Progression
Add 2.5kg when 12 clean reps hit.