At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Knee flexion |
| Primary muscle | Hamstrings |
| Also works | Calves |
The movement, step by step.
- Secure the plates as the machine requires, align the knees with the pivot and position the roller above the heels.
- Bend the knees without lifting the pelvis or arching the back.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the knees aligned with the pivot.
- Keep the pelvis in contact with the pad.
Common mistakes
- Lifting the hips or arching the lower back.
- Jerking the roller upward with momentum.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Lying Leg Curl | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Machine - Plate Loaded Lying Leg Curl, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.