Lying Leg Curl.

How to do it.

1. Step 01

   Lie face down on the leg curl machine with your knees just off the edge of the pad.

2. Step 02

   Position your ankles under the resistance pad, ensuring it rests on your lower calves.

3. Step 03

   Grasp the handles for stability and keep your hips pressed into the bench.

4. Step 04

   Curl your legs upwards, bringing your heels towards your glutes.

5. Step 05

   Squeeze your hamstrings at the peak of the contraction.

6. Step 06

   Slowly lower the weight back to the starting position, controlling the movement.

Pro cues.

• Focus on a strong hamstring contraction at the top of the movement.

• Avoid lifting your hips off the bench to maintain isolation.

• Use a full range of motion without momentum for best results.

Questions, answered.

What is the Lying Leg Curl?

Isolation exercise specifically designed to strengthen and develop the hamstrings.

What muscles does the Lying Leg Curl work?

The Lying Leg Curl primarily works your hamstrings.

What equipment do I need for the Lying Leg Curl?

You need a machine to perform the Lying Leg Curl.

How many sets and reps should I do for the Lying Leg Curl?

A typical prescription for the Lying Leg Curl is 3–4 sets of 10–15 reps. Rest about 45–75 seconds between sets.

Is the Lying Leg Curl good for beginners?

Yes. The Lying Leg Curl is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.