Lever Lying Leg Curl

Setup

1. 01Lie face down with the knees just off the edge of the bench pad.
2. 02Set the roller pad across the back of the ankles, just above the heels.
3. 03Grip the handles and press the hips firmly into the pad.
4. 04Start with the legs nearly straight but knees not locked.

Execution

1. 01Curl the heels toward the glutes by bending the knees.
2. 02Squeeze at the top when the roller nears the glutes.
3. 03Lower under control back to a nearly straight knee.
4. 04Keep tension on the hamstrings for the entire set.

Checkpoints

• -Hips stay glued to the bench through every rep.
• -The curl travels through the fullest range the machine allows.
• -The eccentric is as controlled as the concentric.

Common mistakes

• -Popping the hips up to shorten the lever and cheat the weight.
• -Bouncing at the bottom with straight knees.
• -Loading so heavy the range shrinks to half reps.
• -Aggressive plantarflexion that shifts work to the calves.