{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Leg Curl",
      "kind": "common"
    },
    {
      "text": "Hamstring Curl",
      "kind": "common"
    },
    {
      "text": "Prone Leg Curl",
      "kind": "common"
    },
    {
      "text": "Lying Hamstring Curl",
      "kind": "common"
    },
    {
      "text": "Leg Curls (laying)",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "semitendinosus",
        "role": "prime-mover"
      },
      {
        "muscle": "semimembranosus",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "gracilis",
        "role": "synergist"
      },
      {
        "muscle": "sartorius",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "knee",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-knee-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "selectorized-machine",
        "plate-loaded-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "364,365"
  },
  "id": "oec:lying-leg-curl",
  "instructions": {
    "setup": [
      "Lie face down on the machine bench with your knees positioned just below the edge of the pad, aligning the knee joints with the machine's pivot axis.",
      "Adjust the roller pad so that it rests comfortably against the lower calves, just above the heels.",
      "Grasp the support handles firmly and press your hips down against the bench."
    ],
    "steps": [
      "Curl your lower legs upward toward your glutes by bending at the knees in a smooth, controlled motion.",
      "Squeeze your hamstrings at the top of the contraction for a brief pause.",
      "Slowly lower the pad back to the starting position, extending your knees under control without letting the weight stack slam."
    ],
    "breathing": "Exhale as you curl the weight toward your glutes, and inhale as you lower the weight back down.",
    "cues": [
      "Hips glued to the pad",
      "Pull through your heels",
      "Control the descent"
    ],
    "common_faults": [
      {
        "fault": "Lifting the hips off the bench to assist the curl",
        "correction": "Keep your pelvis anchored to the pad throughout the entire movement; lower the weight if your hips buck upward."
      },
      {
        "fault": "Using momentum or swinging the legs to move the load",
        "correction": "Perform the movement with a deliberate tempo, pausing briefly at full contraction."
      },
      {
        "fault": "Cutting the range of motion short at the bottom",
        "correction": "Lower the weight until the knees are almost fully extended, stopping just short of a complete lockout."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the pivot axis of the machine aligns directly with the axis of your knee joints to prevent shear stress on the knee."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Lying Leg Curl",
  "previous_ids": [
    "oec:leg-curl",
    "oec:leg-curls-laying"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Leg Curl",
        "url": "https://wger.de/en/exercise/364/view-base",
        "license": "CC0-1.0",
        "author": "BFad07"
      },
      {
        "title": "wger: Leg Curls (laying)",
        "url": "https://wger.de/en/exercise/365/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "wger.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:seated-leg-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-standing-leg-curl"
    },
    {
      "type": "regression-of",
      "target": "oec:nordic-hamstring-curl"
    }
  ],
  "setup": {
    "position": "prone",
    "range": "full"
  },
  "status": "active",
  "summary": "A machine-based isolation exercise that targets the hamstrings through knee flexion while lying prone."
}