Lying Leg Curl
- Beginner
- Machine
The lying leg curl puts you face down on a machine with the ankle pad set just above the heels and the hips resting flat, so the only joint action is knee flexion. With the hip close to neutral the hamstrings work across the knee without the added hip flexion of the seated version, and the prone position leaves the hamstrings freer to travel through their range. The calves assist at the ankle. Stopping just short of full extension at the bottom keeps the load on the muscle rather than parking it on the knee joint.
How to do the Lying Leg Curl
- Set the ankle pad so it rests just above your heels and adjust the machine to your height.
- Lie face down with your torso flat and your knees at the edge of the bench.
- Position your feet under the pad and grip the handles.
- Brace your abs and press your hips into the bench.
- Curl your heels toward your glutes by contracting the hamstrings.
- Pause at the top, then lower slowly until the knees are almost straight.
Muscles worked
- Primary:
- Hamstrings
- Secondary:
- Calves
Why train it
- Isolates knee flexion so the hamstrings work without help from the hips.
- Machine support makes it easy to teach and easy to progress in small steps.
- Balances quad dominant work in a lower body program.
Common mistakes
- Lifting the hips off the pad, which adds hip flexion and disguises a short range.
- Snapping the legs back down, which discards the eccentric part of the rep.
- Setting the ankle pad on the calf, which shifts pressure and limits knee flexion.
- Loading heavy enough that the lower back arches on every rep.
Frequently asked questions
What muscles does the Lying Leg Curl work?
The Lying Leg Curl trains the hamstrings as the main target. Expect the calves to take some of the load as well.
What equipment do I need for the Lying Leg Curl?
The Lying Leg Curl needs a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Lying Leg Curl suitable for beginners?
Yes. The Lying Leg Curl is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Lying Leg Curl at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Lying Leg Curl should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Lying Leg Curl?
Band Leg Curl, Cable Single Leg Laying Leg Curl, and Dumbbell Leg Curl train the same primary muscles as the Lying Leg Curl. Pick whichever one matches the equipment in front of you.