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.
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
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
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
helpFrequently asked questions
Lying or seated leg curl: which is better?expand_more
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?expand_more
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?expand_more
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.
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