Machine Lying Single-Leg Curl
The lying leg curl one leg at a time; the free leg rests, so each hamstring works on its own and the weaker side cannot hide.
How to do it
Setup
Face down in the lying curl machine, one ankle under the roller, the other leg resting beside it, hips pressed down.
Steps
- Curl the working heel toward the glute.
- Pause at the top without the hip on that side lifting.
- Lower slowly; switch legs after the set.
Common mistakes
Hip on the working side lifting: the pelvis twists and the curl gets shorter; press it down. Starting with the stronger leg every time: begin with the weaker one. Going heavy enough to jerk: one leg needs far less weight than two.
Breathing
Exhale on the curl, inhale lowering.
