Lying Leg Curl
Muscles worked
Instructions
- 1Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
- 2Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
- 3As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
- 4As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–4 | 6–8 | 2–3 min |
| Hypertrophy | 3–4 | 10–15 | 60 s |
| Endurance | 2–3 | 15–20 | 30–45 s |
In this pageexpand_more
About Lying Leg Curl
The lying leg curl is an isolation exercise done on a machine, face down. By bending the knees to bring the heels toward the glutes against resistance, you specifically target the hamstrings at the back of the thigh. It is a precise pulling movement, ideal for building the size and strength of a muscle that often lags behind the quads. Bring the heels as close to the glutes as possible while squeezing the hamstrings, pause, then control the return without letting the weight drop. Avoid lifting the pelvis off the pad to cheat: it is a sign the load is too heavy. Combine it with the seated leg curl to train the whole range.
check_circleBenefits
- check_circleIsolates the hamstrings without straining the lower back
- check_circleBalances the front-thigh quads by strengthening the hamstrings
- check_circleEasy to learn thanks to the guided machine path
- check_circleReduces hamstring injury risk by strengthening their eccentric capacity
lightbulbExecution tips
- lightbulbSet the pad just above your heels
- lightbulbSqueeze the hamstrings hard at the top
- lightbulbLower slowly without letting the weight drop
- lightbulbKeep your hips pinned to the bench
- lightbulbUse a slow tempo on the way down to maximize the eccentric work
warningCommon mistakes
- warningLifting the hips to cheat with the lower back
- warningUsing too much weight and cutting the range short
- warningDropping through the lowering phase abruptly
- warningPlacing the pad too high up the calf
- warningSetting the pad too far or too close, which breaks the working hip angle
tuneVariations and alternatives
- tuneSeated Leg Curl — adds more tension at the end range
- tuneSingle-Leg Curl — corrects imbalances between the two legs
- tuneRomanian Deadlift — targets the hamstrings via hip extension
- tuneNordic Hamstring Curl — a very demanding bodyweight eccentric variant
person_checkWho it's for and level
The lying leg curl suits all levels wanting to strengthen the hamstrings, often neglected compared to the quads. It's especially recommended for runners, sprinters and team-sport players, in whom a quad/hamstring imbalance raises injury risk. It's also a good exercise for beginners thanks to the machine's full guidance, which removes any complex technique or balance demand.
shieldSafety and precautions
The main risk is lifting the hips off the pad to cheat with too heavy a load, shifting the work onto the lower back rather than the hamstrings. Keep the pelvis pinned down at all times and reduce the weight if you can't maintain that position. Also avoid letting the weight drop abruptly at the end of the rep, which stresses the knee joint uncontrollably. Always position the pad just above the heel for an optimal working angle.
calendar_monthWhere to place it in your program
Place the lying leg curl as an isolation exercise, for 3 to 4 sets of 10 to 15 reps with 60 to 90 seconds of rest, after a compound movement like the squat or deadlift. A frequency of 1 to 2 times a week is enough to develop and protect the hamstrings, possibly alternating with the seated leg curl to vary the working angle.
helpFrequently asked questions
Lying or seated leg curl: which is better?
The lying version stretches the hamstrings more in the lengthened position, while the seated one adds tension at the end range. They complement each other well.
Should I point my toes during the exercise?
Pulling the toes toward you (dorsiflexion) involves the calves more, while pointing them releases that tension and better targets the hamstrings.
Why do my hips lift during the leg curl?
Because the load is too heavy: you compensate by arching and lifting the hips, which cheats and tires the lower back. Reduce the weight, keep the pelvis pressed down and focus on the hamstring contraction.
How often should I do the lying leg curl?
1 to 2 times a week is generally enough to strengthen the hamstrings without overtraining them.
How many sets and reps should I recommend?
3 to 4 sets of 10 to 15 reps work well for hypertrophy and preventive strengthening.
Does the lying leg curl prevent hamstring injuries?
Yes, by strengthening this muscle's eccentric capacity, it reduces tear risk, especially for runners and sprinters.
Can this exercise be done with one leg at a time?
Yes, the single-leg version helps correct strength imbalances between the two legs.
Should I combine the leg curl with the Romanian deadlift?
Yes, both exercises work the hamstrings differently (knee flexion vs hip extension) and complement each other very well.
Does the lying leg curl work the calves?
To a lesser extent, especially if the toes are pulled toward you, but that isn't the exercise's main goal.
Can I do this exercise after a hamstring injury?
Only with a health professional's approval, starting with a very light load and a progressive range of motion.
Is the lying leg curl safe for people with knee arthritis?
It's often well tolerated since it doesn't compress the knee under axial load, but start light and stop if you feel joint discomfort.
Should I train the leg curl before or after squats?
Generally after, since fatiguing the hamstrings first could compromise stability and technique on a heavier compound movement like the squat.
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