Lying Leg Curl
Trains the hamstrings’ knee-bending job, which hinges like the Romanian deadlift barely touch.
Drag to rotate
3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
