Lying Leg Curls
The Lying Leg Curls isolates the Hamstrings through a controlled range of motion. This beginner-level machine exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Lying Leg Curls
- 1
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.
- 2
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.
- 3
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.
- 4
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Adjust the seat height and pad positions before your working sets — proper alignment prevents joint stress.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Lying Leg Curls work?
The Lying Leg Curls primarily targets the Hamstrings. It's an effective isolation exercise for building hamstrings strength.
Is the Lying Leg Curls good for beginners?
Yes, the Lying Leg Curls is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Lying Leg Curls?
You need machine to perform the Lying Leg Curls. Most commercial gyms will have this available.
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