Lying Leg Curl
Trains the hamstrings’ knee-bending job, which hinges like the Romanian deadlift barely touch.
Drag to rotate
Muscles worked
Target
Also works
- Equipment
- Machine, Leg curl machine
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the lying leg curl
- 1Lie face down with the pad just above your heels and your knees just off the bench edge.
- 2Hold the handles and keep your hips pressed down.
- 3Curl your heels toward your glutes as far as you can.
- 4Lower slowly to straight legs.
When to pick it: Pick it alongside a hinge for complete hamstring training.
Form cues
- Hips stay on the pad
- Full range both ways
- Slow lowering
Common mistakes
- Hips lifting as you curl
- Jerking the weight
- Stopping short of straight legs
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.