Movement overview

The Lying Single Leg Hamstring Curl is an isolation exercise targeting the hamstrings. It involves lying face down on a leg curl machine and curling one leg at a time towards the glutes. This exercise helps in strengthening and developing the hamstring muscles, improving knee flexion and stability.

Step-by-step cues

1. Adjust the leg curl machine to fit your body size, ensuring the roller pad is positioned just above your ankles.
2. Lie face down on the machine with your hips aligned with the pivot point of the machine.
3. Grip the handles or sides of the bench for stability.
4. Start with one leg extended straight and slowly curl it upwards by bending your knee, bringing your heel towards your glutes.
5. Pause briefly at the top of the movement, ensuring maximum contraction of the hamstring.
6. Slowly lower your leg back to the starting position in a controlled manner.
7. Complete the desired number of repetitions before switching to the other leg.

Technical tips

• Maintain a slow and controlled motion throughout the exercise to maximize muscle engagement.
• Avoid lifting your hips off the bench; keep your pelvis stable to isolate the hamstrings effectively.
• Focus on squeezing your hamstring at the top of each curl for optimal contraction.
• Ensure that you are breathing steadily; exhale as you curl up and inhale as you lower your leg.
• Start with a lighter weight to master form before progressing to heavier loads.