Lying Leg Curl

Setup

1. Adjust the machine's leg pad so it rests just above your ankles when lying prone.
2. Lie face down on the leg curl machine, ensuring your knees are just off the edge of the pad.
3. Grasp the handles firmly for stability.
4. Position your heels under the leg pad.

How to perform the Lying Leg Curl

1. Exhale and slowly curl your legs up towards your glutes by contracting your hamstrings.
2. Continue curling until your hamstrings are fully contracted and the pad is close to your glutes.
3. Hold the peak contraction for a brief moment, squeezing your hamstrings.
4. Inhale and slowly lower the pad back to the starting position with controlled movement.
5. Avoid letting the weight stack touch down completely between repetitions to maintain tension.

Trainer form cues

• Keep your hips pressed firmly against the bench throughout the movement.
• Focus on squeezing your hamstrings, not just kicking the weight.
• Maintain a smooth, controlled motion; avoid jerking the weight.
• Keep your core engaged to stabilize your lower back.
• Point your toes slightly or keep them neutral, depending on what feels best.

Common mistakes

• Lifting hips off the bench: Reduces hamstring engagement; press hips down.
• Using momentum: Takes tension off hamstrings; slow down the movement.
• Too much weight: Compromises form; reduce weight to feel hamstring contraction.
• Not getting a full contraction: Limit range of motion; ensure the pad comes close to glutes.
• Lowering too fast: Loses eccentric benefits; control the descent.

Muscles worked

Primary: Hamstrings

Secondary: Calves, Glutes

Recommended rep ranges

Breathing and tempo

Breathing: Exhale as you curl your legs up, and inhale as you slowly lower them back down.

Tempo: 2-1-2-1 (2 seconds up, 1-second squeeze, 2 seconds down, 1-second stretch)

Lying Leg Curl FAQs