Lying Leg Curls
A machine based hamstring exercise done lying face down, curling the legs against resistance. It isolates the hamstrings well and suits beginners looking for a simple, guided leg curl movement.
- Primary musclesHamstrings
- Secondary musclesnone listed
- EquipmentMachine
- LevelBeginner · isolation
How to do the lying leg curls
- Adjust the machine so the lever pad rests just below your calves, then lie face down on the bench.
- Grip the side handles and keep your legs fully extended, with your toes pointing straight ahead to start.
- Exhale and curl your legs up as far as you comfortably can without lifting your thighs off the pad.
- Hold the fully curled position for a second, squeezing the hamstrings at the top of the movement.
- Inhale as you lower the pad back down under control to the starting position.
- Repeat for the rest of your set, keeping the pace steady rather than rushing the reps.
Original library instructions (4 steps)
- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
- As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Common mistakes
- Lifting the hips or thighs off the pad to curl more weight; keep your torso pressed flat throughout.
- Letting the weight drop quickly on the way down; lower it slowly to keep tension on the hamstrings.
- Using a machine angle that is flat when an angled setting is available; an angled position can feel more natural for many lifters.
- Skipping the pause at the top of the curl, which cuts the contraction short; hold briefly before releasing.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 8 reps, 90 seconds to 2 minutes rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your hips pressed into the bench the entire set so the hamstrings do the work, not momentum.
- Start with a light weight until the curling motion feels smooth and controlled in both directions.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the lying leg curl good for beginners?
Yes. The machine guides the movement and supports your body, which makes it a straightforward way to isolate the hamstrings without needing to balance or stabilize like you would with free weights.
What muscles does the lying leg curl work?
It works the hamstrings almost exclusively, since the machine keeps the rest of the body still while the knees do the bending.
