Lying leg curl

With the lying leg curls, you train your rear thigh muscles specifically and gently.

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Preparation

Position the sled in a way that you can comfortably place your heels on the handlebar. Place the two handle straps over the bar to ensure a secure grip later on.

Starting Position

Lie on your back so that your buttocks are directly under the handlebar. Place your feet relaxed on the handlebar so that your buttocks are slightly lifted off the ground.

Lie on your back with your buttocks directly under the handlebar. Place your feet relaxed on the bar so that your buttocks lift slightly off the ground.

Execution

Tighten the back of your legs specifically and push the bar down by pulling your knees towards your chest. Consciously lower your buttocks towards the ground. Then slowly and controlled let the bar return to the starting position. Make sure to keep your knees stable - if necessary, you can support the movement by pulling with your arms on the handlebar.

Muscles Used

Legs

Tip

If you start with level 1 and master the execution safely, you can gradually increase the intensity level. This way, you can progress incrementally without losing your technique or control.

What makes this exercise particularly effective?

The lying leg curl (also known as the lying leg curl) is an isolated exercise for strengthening the back of the thigh, especially the biceps femoris muscle. The lying position stabilizes the hips, directing the load specifically onto the hamstrings. This exercise is particularly effective for improving hamstring strength and supporting other movements such as squats and deadlifts.

What effect does the exercise achieve?

Targeted strengthening of the back of the thighs: The isolated movement intensively trains the biceps femoris muscle.
Support for functional movements: Strong hamstrings improve performance in exercises such as squats and deadlifts.
Injury prevention: Strengthening the hamstrings can help prevent injuries in the thigh and knee area.
Joint-friendly: The lying position minimizes strain on the spine and hip joints.

How does this exercise fit into the Big 5 concept?

The Big 5 include the fundamental exercises: squat, deadlift, bench press, pull-up or lat pulldown, and shoulder press.

The lying leg curl complements this concept excellently:

Functional addition: While the Big 5 exercises actively engage the front of the thighs and the gluteal muscles, the lying leg curl specifically strengthens the back of the thighs.
Compensation of muscular imbalances: By specifically training the hamstrings, imbalances between the front and back of the thigh can be corrected.
Improving overall performance: Balanced leg strength enhances performance in the Big 5 exercises and reduces the risk of injuries.