Leg Curl (Lying)
Legs
Weight & Reps
Machine
Lying leg curls isolate the hamstrings by curling your heels toward your glutes against resistance. Keep your hips pressed into the pad to avoid using momentum.
How to Do Leg Curl (Lying)
- Lie face down with the roller pad positioned just above your ankles
- Press your hips firmly into the pad throughout the entire movement
- Curl your heels toward your glutes, squeezing the hamstrings at the top
- Lower with a slow 2-3 second negative for maximum hamstring tension
Form Cues
- Lie face down with the roller pad positioned just above your ankles
- Press your hips firmly into the pad throughout the entire movement
- Curl your heels toward your glutes, squeezing the hamstrings at the top
- Lower with a slow 2-3 second negative for maximum hamstring tension
Common Mistakes to Avoid
- Lifting your hips off the pad to use momentum, which reduces hamstring isolation
- Stopping short of full contraction — curl your heels as close to your glutes as possible
- Using too much weight and jerking the legs up instead of a controlled hamstring curl
Muscles Worked
Primary
Hamstrings (Biceps Femoris)
Hamstrings (Semitendinosus)
Hamstrings (Semimembranosus)
Secondary
Gastrocnemius
Popliteus
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the lying leg curl work?
Lying leg curls isolate all three hamstring muscles: biceps femoris, semitendinosus, and semimembranosus, with minor assistance from the gastrocnemius and popliteus.
How much should a beginner lying leg curl?
Beginners typically start at 20-50 lbs (9-23 kg). The hamstrings are weaker than the quads in most people — don't expect to curl as much as you extend.
Lying leg curl vs seated leg curl — which is better?
Lying leg curls place the hamstrings in a more shortened position, while seated curls pre-stretch the hamstrings for potentially greater activation. Research suggests both are effective — seated may have a slight edge for hamstring growth.
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