Strength Training · Bodybuilding
Lying Leg Curl
The lying leg curl trains your hamstrings by bending your knees against resistance while you lie face down on a machine with your hips supported.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the machine so your knees line up with its pivot when you lie face down.
- Set the roller to rest against your lower calves, just above your heels.
- Lie face down with your hips supported and your knees just beyond the bench edge.
- Grasp the handles.
- Curl your heels toward your buttocks through your comfortable range.
- Lower the roller until your legs are nearly straight.
Form cues
- Keep your ribs against the pad
- Keep your ankles relaxed
- Exhale as you curl
Common mistakes
- Lifting your hipsReduce the weight enough to keep your pelvis against the pad throughout the curl.
- Letting the weight dropTake two to three seconds to lower the roller without letting the stack slam.
- Twisting your kneesKeep your kneecaps pointing toward the floor rather than rotating your legs to move the weight.
Safety
Excessive resistance or jerky repetitions can irritate your knees or strain your hamstrings. Arching your back to finish a curl can also strain your lower back.
- Check that the roller adjustment and weight-selection pins are fully engaged.
- Start with a light warm-up set before using your working weight.
- Stop the set if you feel sharp knee pain or a sudden pull in the back of your thigh.
If you have ongoing knee pain or a recent hamstring injury, ask a physiotherapist about an appropriate load and range before using this machine.
Muscles worked
Primary muscles
Equipment
- Lying Leg Curl Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to complete about two more controlled repetitions at the end of each set.