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machine isolation Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Prone Lying Leg Curl
Primary Muscles: hamstrings
Secondary Stabilisers: calves
DEFAULT REP RANGE
10-15 reps
INTERVAL REST TARGET
75s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Keep your hips pressed firmly down into the bench pad so your lower back does not arch.
- Curl the roller pad smoothly toward your glutes with ankles dorsiflexed.
- Lower under strict control.
Need another option? Relations Graph
Same movement pattern Recommended alternative Same movement pattern Easier setup
Seated Machine Leg Curl
machine • beginner • Rest 75s
Same movement pattern Easier setup
Swiss Ball or Slider Hamstring Curl
bodyweight • beginner • Rest 60s
Same target muscles Easier setup
Dumbbell Romanian Deadlift
dumbbell • beginner • Rest 90s