Exercise guide
Lever Lying Leg Curl
- Intermediate
- Isolation
- Rep-based
- Lower legs
- Upper legs
- Waist
The lying leg curl is a premier isolation exercise for the hamstrings, emphasizing the knee flexion function of the muscle group for improved lower body strength and definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Adjust the lever arm so the padded roller sits just above your heels, near the base of your Achilles tendon.
- Lie face down on the machine, ensuring your knees are positioned just off the edge of the bench to allow for free movement.
- Grasp the handles firmly and press your hips firmly into the pad to stabilize your pelvis.
How to do it
- Exhale as you curl your heels toward your glutes in a smooth, controlled motion.
- Squeeze your hamstrings hard at the top of the movement for one second.
- Inhale as you slowly lower the weight back to the starting position, maintaining tension throughout the descent.
Form checklist
- Keep your hips pressed firmly against the pad; do not let your lower back arch.
- Maintain a neutral foot position or slightly dorsiflex (toes toward shins) to maximize hamstring engagement.
- Avoid using momentum or swinging the weight.
- Ensure the movement occurs only at the knee joint.
Pro tips
- Focus on pulling with your hamstrings rather than pushing with your feet to enhance the mind-muscle connection.
- Keep your toes pointed toward your shins to reduce calf involvement and isolate the hamstrings.
Make it harder
- Perform a 3-second slow eccentric (lowering) phase to increase time under tension.
- Incorporate a 2-second pause at the peak contraction of every rep.
Frequently asked
- What muscles does the lever lying leg curl work?
- The lever lying leg curl primarily targets the hamstrings, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the lever lying leg curl?
- The lever lying leg curl uses leverage machine.
- Is the lever lying leg curl good for beginners?
- The lever lying leg curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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- Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
- Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings