Single-Leg Lying Curl

enums.exercise_tag.STRENGTHenums.exercise_tag.BALANCEenums.exercise_tag.REHAB

exercise_detail.body_part: enums.body_part.LEGS

exercise_detail.description

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.

exercise_detail.how_to_perform

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

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.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.

exercise_detail.common_mistakes

Using momentum to lift instead of controlled muscle engagement.
Allowing the hips to lift off the ground, reducing hamstring activation.
Not aligning the knee with the pivot point of the machine, leading to improper force distribution.
Hyperextending the knee at the bottom of the movement, risking joint strain.
Failing to maintain a neutral spine, causing unnecessary lower back stress.
Curling the toes instead of focusing on heel drive, reducing hamstring focus.
Rushing through the exercise, compromising form and effectiveness.
Allowing the non-working leg to assist, diminishing the single-leg focus.