Unilateral lying leg curl to isolate each hamstring through knee flexion.
- +Targets hamstrings precisely
- +Helps correct left-right imbalances
- +Stable setup reduces cheating
- –Knee irritation if pad alignment is off
- –Hamstring cramps if you rush or go too heavy
This exercise targets:
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie face down on the leg curl machine and set the pad just above your ankle
- Align your knee with the machine’s pivot point
- Brace your core and keep hips pressed into the bench
- Start with one leg straight; keep the other relaxed/off the pad
- Curl the working heel toward your glutes in a smooth motion
- Pause briefly at the top, squeezing the hamstring
- Lower slowly to full control without letting the weight slam
- Repeat, then switch legs and match reps
