Lying leg curl

Why it earns a spot

It trains the hamstrings through knee flexion, which hip hinges like deadlifts barely touch, so the two complement each other.

How to do it

1. Lie face down and set the roller just above your heels, with your knees just off the edge of the pad.
2. Hold the handles and keep your hips pressed into the bench.
3. Curl your heels toward your glutes until the pad is as close as you can get it.
4. Hold the squeeze for a beat, then lower for about three seconds.
5. Stop just before your legs fully straighten to keep tension on the muscle.

Common mistakes

• Lifting your hips off the pad to cheat the weight up; keep your pelvis flat.
• Dropping the weight on the way down; the lowering half is where much of the work is.
• Going too heavy so the range shrinks; use a weight you can curl through a full range.

How to program it

Add reps up to 15 on all sets, then add weight. Keep the seat and roller position fixed between sessions.

Routines that use it

Swaps and alternatives