Why are lying leg curls such a pain in the ass to set up and execute?

Because you can’t see what the moving part of your body is doing…

To troubleshoot this, we need to understand some basic principles of physics and anatomy.

Tip #1

Line each of your kneecaps up so they’re facing directly toward the floor before you lie down. Many people haphazardly lie down with their kneecaps pointing 45º outward instead of toward the floor.

Tip #2

After lying down, ensure the thigh pad isn’t pulling your skin upward or downward. Friction parallel to the quads can make it difficult to execute the motion well. Your thigh should rest comfortably without any “tug” from the pad as you move.

Tip #3

Bend your knee like you’re doing the curl before you start doing the exercise (without actually getting under and moving the pad). If your shins do not look parallel to your thighs as they move, adjust your legs so the upper and lower legs are close to parallel.

Tip #4

Pull down on the handles above your head like you’re doing a pull-down.

Tip #5

Don’t lose contact between the quads and the thigh pad.

People typically lose contact with the thigh pad when they’re moving too quickly. Slow down.

Tip #6

At the bottom of the motion - where the knees are straight - think about the foot moving upward toward the ceiling. At the top of the motion - where the knees are bent - think about the foot moving horizontally toward your head.