Machine Single-Leg Lying Leg Curl

Machine Single-Leg Lying Leg Curl

Overview

Target Muscle Groups:
Upper legs.
Equipment:
Machine.
Difficulty:
Beginner.
Set Type:
Reps and weight.

General Information

The Machine Single-Leg Lying Leg Curl is an isolation exercise that primarily targets the hamstrings. This beginner-friendly variation of the Machine Lying Leg Curl is performed by working one leg at a time, allowing for improved focus on each leg's strength and muscle development.

This exercise is especially beneficial for correcting muscle imbalances, as it ensures each leg is worked equally. It’s commonly used as a supplementary exercise for hamstring strength or as part of a lower-body workout routine focused on muscle isolation.

Instructions

  1. Adjust the machine so the leg pad rests comfortably just above the back of your ankle.
  2. Lie face down on the machine, ensuring your hips are aligned with the pivot point.
  3. Place one leg under the pad while the other rests on the machine platform.
  4. Grip the handles or sides of the machine to stabilize your upper body.
  5. Curl the pad upward by contracting your hamstrings, bringing your heel toward your glutes.
  6. Slowly lower the pad back to the starting position in a controlled manner.
  7. Repeat for the desired reps, then switch to the other leg.

Common Mistakes

Arching the Back

Letting your lower back arch can lead to improper form and reduce the exercise’s effectiveness. Keep your torso flat and stable.

Using Momentum

Swinging your leg or rushing the movement reduces tension on the hamstrings. Perform each rep slowly and with control.

Incorrect Pad Placement

Placing the pad too high or too low can cause discomfort and reduce the exercise’s efficiency. Adjust it to rest just above the back of your ankle.

Partial Range of Motion

Not completing the full range of motion limits hamstring activation and reduces the exercise’s effectiveness. Ensure you fully curl and extend your leg for maximum benefit.

Injuries

The Machine Single-Leg Lying Leg Curl is a safe exercise when performed with proper form. However, a few precautions should be taken:

  • Avoid using excessive weight, as this can place unnecessary stress on the knees and lead to discomfort or injury.
  • Warm up thoroughly to prepare your hamstrings and knees for the exercise.
  • Maintain control throughout the movement to avoid jerky or uncontrolled motions, which can strain your joints.

Frequently Asked Questions

Q: Is the Machine Single-Leg Lying Leg Curl good for beginners?

Yes, this is a beginner-friendly exercise due to its fixed movement pattern, which ensures proper form. Performing it one leg at a time helps focus on individual muscle groups and correct imbalances. If preferred, the original Machine Lying Leg Curl can also be performed using both legs simultaneously, which may feel easier for some.

Q: How does the Single-Leg Machine Lying Leg Curl compare to the seated leg curl?

Both exercises effectively target the hamstrings, but the Seated Leg Curl involves a seated position, while the single-leg version isolates each hamstring individually in a lying position. These variations can engage slightly different areas of the hamstrings, so incorporating both into your routine or choosing based on preference and machine availability can be beneficial.

Overview

Target Muscle Groups:
Upper legs.
Equipment:
Machine.
Difficulty:
Beginner.
Set Type:
Reps and weight.