Leg curls while lying down

To initiate Lying Leg Curls, position yourself on the corresponding equipment. Lie on a soft pad with your face down. The foot pad presses against your lower calves, with the correct position just above the ankles. Keep your feet approximately hip-width apart. Hold onto the appropriate handles with your hands. Keep your gaze downward, ensuring your back remains straight throughout the entire execution. Adjust the equipment so that the pivot points are directly at the level of your knees.

When training Lying Leg Curls, the hips move regularly. Due to the weight acting on your body, a certain leverage is created, automatically lifting the buttocks. It is advisable to ensure that the buttocks and hips remain essentially rigid. However, a slight movement is acceptable if it prevents excessive strain on the lower back.

Movement execution

Now, commence the Lying Leg Curls by bending your lower legs upward. The movement is exclusively through the knee joint, allowing you to move the lower legs with the force originating from the thighs. The rest of the body remains in the same position. Execute the movement while exhaling, going as far as is comfortable for you. Subsequently, bring the legs back to the almost fully extended starting position while inhaling deeply.

Stressed muscles and common mistakes

Additional insights into the engaged muscles and frequently occurring mistakes during the execution of Leg Curls while lying down can be found on the upper side Leg Curls on the Leg Curl machine.

Alternative variants to leg curls while lying down

To add more variety to your training, you can also explore similar exercises or different variations of Leg Curls while lying down.