Lying Leg Curl
Primary
Hamstrings
Secondary
Calves
Equipment
Machine
Difficulty
Beginner
Type
Pull
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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.
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
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.
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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
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Get Your Custom PlanWhat are good alternatives to the Lying Leg Curl?
Seated Leg Curl
Standing Leg Curl
Nordic Curl
Stability Ball Curl
Other Variations
- Single Leg Lying Curl
- Tempo Lying Curl
Lying Leg Curl vs Other Exercises
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.
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.