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LegsPin machineIsolation — knee flexion

Lying Leg Curl

Reviewed by Bryan Cortez, MS

The hamstring bends the knee too — curls cover what hinges can't.

Rep Sweet Spot
8-15
Sets
2-4
sets
RIR
0-2

How to do it

Setup

  • Face down, knee just off the pad edge, pad on the lower calf, hips pinned.

Execution

  • Curl the heels toward the glutes, squeeze, control down; keep the hips pressed into the pad.

Common Errors

  • Hips lifting off the pad to cheat
  • Jerking the weight up and dropping it down
  • Partial reps with no full stretch
  • Going so heavy the form collapses

No-Fly Zone

under 5 reps (heavy partials cramp more than they build)

Programming

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The Evidence

Isolates the knee-flexion role of the hamstrings. Does NOT train the hip-extension role — pair it with an RDL.

SFR — 2.3

Train with the system.

Programs, coaching and the full library — inside the community.

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Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.