Lying Leg Curl
Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Lying Leg Curl targets your hamstrings through a pulling movement pattern. Use for hamstring isolation in any leg workout.
Everything You Need to Know About the Lying Leg Curl
The Lying Leg Curl is a good for beginners exercise that targets your Hamstrings (biceps femoris). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for hamstring isolation in any leg workout. This timing makes the most of your workout and helps you get better results. Who is this for? All levels. Great isolation exercise. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Lying Leg Curl
Primary
Secondary
Stabilizers
Lying Leg Curl form guide
- 1
Lie face down on leg curl machine.
- 2
Position pad just above heels.
- 3
Curl heels toward glutes by flexing knees.
- 4
Squeeze hamstrings at peak contraction.
- 5
Lower slowly under control.
- 6
Repeat without momentum.
What are the best tips for the Lying Leg Curl?
Dont lift hips off pad.
Point toes down for more hamstring focus.
Control the negative.
What are common Lying Leg Curl mistakes to avoid?
Lifting hips during curl.
Losing hip position during the Lying Leg Curl shifts the loading pattern away from your Hamstrings (biceps femoris) and can compress your lower back. Stay planted and let your Hamstrings (biceps femoris) do the work.
Using too much weight.
Loading more weight than you can control on the Lying Leg Curl forces compensatory movement patterns that bypass your Hamstrings (biceps femoris). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Partial range of motion.
Cutting the range of motion short on the Lying Leg Curl means your Hamstrings (biceps femoris) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Is the Lying Leg Curl right for you?
All levels. Great isolation exercise.
How to Program the Lying Leg Curl
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-12 reps. Rest 60 seconds.
What are good alternatives to the Lying Leg Curl?
Seated Leg Curl
Nordic Curl
Stability Ball Curl
Other Variations
- Single Leg Lying Curl
- Tempo Lying Curl
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Lying Leg Curl — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Adjust machine properly.
- Dont hyperextend knees.