Lying Leg Curl with Top Pause: how to do it right
In short: A lying knee flexion on a bench, hamstrings loaded in the shortened position with a 1-second pause at maximum contraction.
How to do it, step by step
- 1Lie face down, kneecaps just at the edge of the bench, roller pad on the lower calves at the level of the Achilles tendon.
- 2Anchor your hips firmly against the bench, do not arch, keep your glutes relaxed out of the work.
- 3Bend your knees to bring the pad as close as possible to your glutes.
- 4At the top, squeeze the hamstrings hard for a full 1 second, as if you wanted to crush something.
- 5Come back in 2 to 3 seconds, under control, without losing tension at the bottom.
The mistake to avoid
Don't lift your hips off the bench, or it goes to your back.
Other common mistakes
- You swing your hips upward to help: keep your pelvis pressed to the bench and let only the knees work.
- You rush the top pause: really count a full 1 second while squeezing, that is the whole point of the movement.
- You let the weight drop on the return: control the eccentric over 2 to 3 seconds so you do not lose the benefit.
- You go too heavy and lose the top range: lighten up to reach full contraction on every rep.
Muscles worked
- Main:
- Hamstrings
The hamstrings are the movers: biceps femoris (long and short head) on the outer side, semitendinosus and semimembranosus on the inner side. They bend the knee. The calves (gastrocnemius) contribute with a discreet synergy because they also cross the knee. Here, the top pause mainly recruits the part of the hamstrings close to the knee.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Lie face down, kneecaps just at the edge of the bench, roller pad on the lower calves at the level of the Achilles tendon. Anchor your hips against the bench without arching, bend your knees to bring the pad toward your glutes, squeeze hard for 1 second at the top, then come back over a controlled 2 to 3 seconds.
How high should I go?
Aim to bring the pad as close as possible to your glutes, that is where the pause that does all the work happens. Never sacrifice that end of the flexion to go heavier: if you lose the top range, you lose the point of the exercise. Lighten up to reach full contraction on every rep.
I don't feel anything, is that normal?
You should feel the hamstrings near the knee, especially during the second of the hold. Think of the top pause as a voluntary contraction, not just holding still: try to bring the heel closer by one more millimeter during the hold. That mental trigger recruits the last fibers and makes the difference on this shortened-position load.
How fast should I do the movement?
Rise firmly toward the contraction, hold a full 1 second squeezing at the top, then come back over a controlled 2 to 3 seconds without losing tension. The top pause and the slowed return are the heart of this movement, do not rush either one.
How should I breathe?
Breathe in before bending, breathe out as you rise toward the contraction and during the top pause where you squeeze hard. Keep a light abdominal brace to lock the pelvis and keep your lower back from arching.