Machine Lying Leg Curl: Do your hips lift off the bench as you pull?
Keep your hips against the bench as you bend your knees to pull the pad. Do not let your hips lift.
How to fix it
- Lie face down on the machine and align your knees with the lever's pivot.
- Keep your hips against the bench as you bend your knees to pull the pad.
- Keep tension in the backs of your thighs as you slowly lower the pad.
The app sets the reps for your next set
(For exercises you added to your routine yourself) For example, if you are a beginner and completed all 13 reps in each set at 30kg as planned in your last workout, the app keeps the weight the same and increases your reps to 14. When you log your sets, GYMKC reads your last set and recalculates the weight and reps for your next set.
Get GYMKC on the App StoreHow far should you pull the pad?
Sources differ. Some suggest pulling until your knees bend more than 90 degrees. Others suggest pulling only until just before you feel your pelvis or spine start to move. Either way, keep your hips against the bench as you pull.
See this exercise in detail
More on the same body part
Sources
- NSCA, Basics of Strength and Conditioning
- Maeo S et al., Medicine & Science in Sports & Exercise (2021)
- May AK et al., Frontiers in Physiology (2022)
- NASM, Exercise Library · Lying Leg Curl
- ACE, Exercise Library · Lying Hamstrings Curl
- ExRx.net, Lever Lying Leg Curl
- Mayo Clinic, Lying hamstring curl with weight machine
This article is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.