Lying Hamstring Curl

The hamstring curl machine is for isolating the 3 main hamstring muscles in the back of the leg. It should be set up such that the pad on the arm of the machine rests just above the heel on the back of the leg while in lying position. Likewise, the knee should line up with the axis to the machines cam (typically marked with a small dot on the machine in front of the leg pad. When curling the weight toward the hips, you should attempt a full range of motion and keep toes flexed toward shins to inhibit the calves. Also, try to avoid allowing the feet to rotate outward which is common on this exercise, as this will emphasize the outer portion of the hamstring (the bicep femorus) and deemphasis the inner hamstring muscles (semi-membranosus and semitendinosus).