Lying Leg Curl
The point of Lying Leg Curl is control through the whole range; a fixed machine groove is how it gets there.
How to do Lying Leg Curl
- 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.
Lying Leg Curl Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Control the return instead of letting the stack drop.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Add one plate only when the full range stays smooth.
Common Lying Leg Curl Mistakes
Pushing through pads that force an awkward joint angle
Adjust the machine to your limb lengths, not the other way round.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Lying Leg Curl
Swap Lying Leg Curl For
Lying Leg Curl — Frequently Asked Questions
How do you do the Lying Leg Curl?
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. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lying Leg Curl work?
The Lying Leg Curl primarily targets the hamstrings. It is classified as a legs exercise and is performed with a leverage machine.
How many sets and reps of the Lying Leg Curl should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Match the seat and pad settings every session. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lying Leg Curl good for beginners?
Yes. The Lying Leg Curl is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Lying Leg Curl?
Try the Romanian Deadlift. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
