← All exercises Exercise Lying Leg Curl, Toes Out Isolation | Beginner
Lying face down in a leg curl machine with the toes rotated outward, curl the pad toward the glutes against the resistance, then extend back out under control.
Tips & instructions Instructions
Keep the outward foot rotation fixed for the whole set, letting it drift back to neutral changes what the variation is meant to do.
Progression
EMG research shows outward foot rotation shifts hamstring recruitment toward the biceps femoris on the lateral side, the opposite bias of an inward-rotated foot.
Muscle groups Primary: Bicep Femoris
Secondary: Semimembranosus, Semitendinosus
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