Is the Lying Leg Curl good for beginners?

The Lying Leg Curl is rated beginner because it generally has a more straightforward movement pattern or lower technical demand. Suitability still depends on the individual, equipment, and comfortable range of motion. All levels seeking direct hamstring isolation. Those using the seated variation may include lying curls for variety since the position creates a different strength curve. Start light and stop if you feel pain.

Muscles worked: Lying Leg Curl

Why This Exercise Works

Lying leg curls train knee flexion with the hip extended, working the hamstrings in a shortened position compared to seated curls. The prone position prevents hip flexor involvement. The short head of the biceps femoris (which only crosses the knee) contributes more in this position.

How many sets and reps of Lying Leg Curl should you do?

Recommendation: 3-4 sets of 10-12 reps. Rest 60 seconds.

Muscle Growth

10-15 reps

Rest 90s-2min

Strength

6-8 reps

Rest 2-3min

Endurance

15-20 reps

Rest 60s

Where to Use in Your Workout

Position after compound hip hinges (RDLs, stiff-leg deadlifts) to add isolation volume for the hamstrings. Can alternate with seated curls between training blocks.

Sample Workout Blocks

Week 1: 3x12 @ RPE 7 | Week 2: 3x15 @ RPE 7 | Week 3: 4x12 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6

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Lying Leg Curl vs Other Exercises

vs Standing Leg Curl

The lying leg curl loads both hamstrings at once, which hides side-to-side imbalances. The standing leg curl trains each leg independently so a weaker hamstring cannot hide behind the stronger one. Use lying curls for maximum load and volume; switch to standing curls when you notice one leg finishing reps earlier than the other.

General exercise guide

Lying Leg Curl

HamstringsMachineBeginnerIsolation

Save

Primary

Hamstrings

Secondary

Calves

Equipment

Machine

Difficulty

Beginner

Type

Pull

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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.

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General exercise education based on established strength-training principles.

This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.

The lying leg curl trains knee flexion—the other major function of your hamstrings besides hip extension. This machine isolates your hamstrings by removing hip movement, allowing you to focus entirely on curling your heels toward your glutes. The prone position keeps your hamstrings in a shortened position, creating a different stimulus than hip hinge movements.

Coaching Note

Keep your hips pressed into the pad throughout—lifting your hips shifts work to your glutes and lower back. Point your toes slightly down to reduce calf involvement and maximize hamstring contraction. Squeeze hard at the top.

Muscles worked: Lying Leg Curl

Also targets: Calves

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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.

When to Use the Lying Leg Curl

Program lying leg curls after hip hinge movements like RDLs to complete your hamstring training by adding knee flexion work. Use them 2-3 times per week when hamstring development is a priority. They pair well with any hip hinge movement since each trains a different hamstring function.

What are common Lying Leg Curl mistakes to avoid?

Lifting hips during curl.

Using too much weight.

Partial range of motion.

Is the Lying Leg Curl right for you?

All levels seeking direct hamstring isolation. Those using the seated variation may include lying curls for variety since the position creates a different strength curve.

How many sets and reps of Lying Leg Curl should you do?

Recommendation: 3-4 sets of 10-12 reps. Rest 60 seconds.

Muscle Growth

10-15 reps

Rest 90s-2min

Strength

6-8 reps

Rest 2-3min

Endurance

15-20 reps

Rest 60s

Where to Use in Your Workout

Position after compound hip hinges (RDLs, stiff-leg deadlifts) to add isolation volume for the hamstrings. Can alternate with seated curls between training blocks.

Sample Workout Blocks

Week 1: 3x12 @ RPE 7 | Week 2: 3x15 @ RPE 7 | Week 3: 4x12 @ RPE 8 | Week 4 (deload): 2x15 @ RPE 6

Want a plan that programs the Lying Leg Curl with the right sets, reps, and progression built in?

Get Your Custom Plan

Where Lying Leg Curl fits in your workout

This is one example of how Lying Leg Curl could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.

Sample workout

Squat or Leg Press4 × 8
Romanian Deadlift3 × 10
Lying Leg Curl3 × 12
Calf Raise3 × 15

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Use this exercise in Gym Mode

MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.

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What are good alternatives to the Lying Leg Curl?

Seated Leg Curl

HamstringsMachineBeginner

Standing Leg Curl

HamstringsMachineBeginner

Nordic Curl

HamstringsBodyweightAdvanced

Stability Ball Curl

HamstringsStability BallIntermediate

Other Variations

Single Leg Lying Curl
Tempo Lying Curl

Lying Leg Curl vs Other Exercises

vs Standing Leg Curl

Frequently Asked Questions About the Lying Leg Curl

The Lying Leg Curl primarily targets the Hamstrings (biceps femoris), making it an effective exercise for hamstrings development. Secondary muscles worked during the Lying Leg Curl include Gastrocnemius, providing additional training stimulus. Stabilizer muscles engaged include Core.

Yes, the Lying Leg Curl is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels seeking direct hamstring isolation. Those using the seated variation may include lying curls for variety since the position creates a different strength curve. Start with lighter weights to master proper form before progressing.

For the Lying Leg Curl, the recommended approach depends on your goals. 3-4 sets of 10-12 reps. Rest 60 seconds. For strength, use 6-8 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.

The Lying Leg Curl typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.

Good alternatives to the Lying Leg Curl include: Seated Leg Curl, Standing Leg Curl, Nordic Curl, Stability Ball Curl. These exercises target similar muscle groups as the Lying Leg Curl and can be used as substitutes based on your equipment availability, gym setup, or training preferences.

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Safety Notes

Adjust machine properly.
Dont hyperextend knees.

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Compare This Exercise

Lying Leg Curl vs Romanian Deadlift

Leg curls isolate knee flexion function, while RDLs emphasize hip extension. Complete hamstring development requires both movement patterns.

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Exercise Comparisons

Leg Curl vs Romanian Deadlift: Which Is Better for Hamstrings?Romanian Deadlift vs Conventional Deadlift: Key Differences Hip Thrust vs Glute Bridge: Which Builds Better Glutes?Good Morning vs Deadlift: Hip Hinge Variations Compared

Muscles worked: Lying Leg Curl

Primary

Secondary

Stabilizers

Why This Exercise Works

Lying Leg Curl form guide

What are the best tips for the Lying Leg Curl?

When to Use the Lying Leg Curl

What are common Lying Leg Curl mistakes to avoid?

Is the Lying Leg Curl right for you?

How many sets and reps of Lying Leg Curl should you do?

Muscle Growth

Strength

Endurance

Where to Use in Your Workout

Sample Workout Blocks

Where Lying Leg Curl fits in your workout

Use this exercise in Gym Mode

What are good alternatives to the Lying Leg Curl?

Seated Leg Curl

Standing Leg Curl

Nordic Curl

Stability Ball Curl

Other Variations

Lying Leg Curl vs Other Exercises

vs Standing Leg Curl

Want a plan you do not have to piece together?

Related Content

Safety Notes

Related Workout Plan Guides

Gym Workout Plan

Muscle Building Plan

Compare This Exercise

Lying Leg Curl vs Romanian Deadlift

Related Content for Lying Leg Curl

Similar Exercises

Pause Leg Curl

Reverse Hyper

Seated Leg Curl

Single Leg Lying Curl

Standing Leg Curl

Tempo Leg Curl

Exercise Comparisons

Muscles worked: Lying Leg Curl

Primary

Secondary

Stabilizers

Why This Exercise Works

Lying Leg Curl form guide

What are the best tips for the Lying Leg Curl?

When to Use the Lying Leg Curl

What are common Lying Leg Curl mistakes to avoid?

Is the Lying Leg Curl right for you?

How many sets and reps of Lying Leg Curl should you do?

Muscle Growth

Strength

Endurance

Where to Use in Your Workout

Sample Workout Blocks

Where Lying Leg Curl fits in your workout

Use this exercise in Gym Mode

What are good alternatives to the Lying Leg Curl?

Seated Leg Curl

Standing Leg Curl

Nordic Curl

Stability Ball Curl

Other Variations

Lying Leg Curl vs Other Exercises

vs Standing Leg Curl

What muscles does the Lying Leg Curl work?

Is the Lying Leg Curl good for beginners?

How many sets and reps should I do for Lying Leg Curl?

Can I do the Lying Leg Curl at home?

What are good alternatives to the Lying Leg Curl?

Want a plan you do not have to piece together?

Related Content

Safety Notes

Related Workout Plan Guides

Gym Workout Plan

Muscle Building Plan