What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Lying leg curl machine
The Lying Leg Curl is performed face down, flexing the knees to bring the heels toward the glutes. It isolates the hamstrings and helps balance quad-to-hamstring strength, supporting knee stability. It’s a staple for hypertrophy and injury-prevention work because stronger hamstrings help protect the knee during running, squatting, and jumping.
Primary Equipment
Flexor Machine
Flexor Machine
Key Benefits
- Isolates and strengthens the hamstrings with control.
- Improves quad–hamstring balance for healthier knees.
- Supports knee stability for running, squats, and athletic movement.
- Complements patterns like the Deadlift.
Instructions
- Lie down on the machine and position your hips at the highest point of the backrest
- Place your hands on the support
- Keep your glutes and core engaged
- Perform the movement by bending your knees until your feet go past the line of your hips
- Return to the starting position in a controlled manner
Tips
- Avoid performing the movement using your lower back
- Keep your hips and torso fixed on the backrest
- Avoid using momentum or sudden movements
Restrictions
With knee pain, align the machine pivot with your knee and avoid ranges that irritate the joint. After a hamstring strain, use light loads and slow reps. If low-back discomfort appears, keep hips pinned to the pad and avoid lifting the pelvis. Stop if you feel sharp pain or severe cramping.
Common Mistakes to Avoid
- Lifting hips off the pad to cheat the weight.
- Going too heavy and losing control on the way down.
- Poor machine setup causing the knee to sit off-axis.
Target Muscle
Primary
