Lying Leg Curl
The lying leg curl bends your knees against a padded lever on a gym machine, isolating the hamstrings on the back of your thighs.
How it moves
Pad just above your heels, hips downHamstrings working. A simplified figure, not a full form check.
- Main muscle
- Hamstrings
- Also works
- Calves
- Equipment
- Gym machine or cable
- Level
- Beginner
- Where to start
- 2 to 3 sets of 10 to 15 reps
Written by WellPath FusionLast updated · Published
- Set the machine. Adjust the pad so it rests just above your heels when you lie face down.
- Line up your knees. Your knees should sit just off the edge of the bench, in line with the machine pivot.
- Hold the handles. Keep your hips pressed into the bench.
- Curl. Bend your knees to bring the pad towards your bottom.
- Lower. Lower slowly until your legs are almost straight.
What are the most common mistakes?
- Hips lifting. Keep them on the bench so the hamstrings do the work.
- Swinging the weight. Use a load you can control both ways.
- Short range. Curl fully and lower almost all the way.
How can you make it easier or harder?
Make it easier
Use a lighter weight, or do glute bridges with your heels further away.
Make it harder
Curl with one leg at a time.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Hamstrings exercises