Legs · Machine · Beginner
Lying Leg Curl
The lying leg curl isolates the hamstrings by bending your knees against a padded lever while you lie face down. It trains the knee-bending job of the hamstrings, which hinges like the deadlift don't fully cover.
- Primary muscles
- Hamstrings
- Equipment
- Machine
- Level
- Beginner
- Sets × reps
- 3 × 10–15
- Rest
- 60 s
Muscles worked
Estimated activation, matching the orange paint on the 3D model.
- Hamstringsprimary
- Gastrocnemiussecondary
How to do the lying leg curl
- Lie face down with your knees just off the edge of the bench, lined up with the pivot.
- Set the pad just above your heels.
- Grip the handles and press your hips into the bench.
- Curl your heels toward your glutes as far as you can without lifting your hips.
- Lower slowly until your legs are almost straight.
Form cues and common mistakes
The same coaching points MUSQ shows on the lifter in the app.
Hip Position
The hips stay down for the whole set.
Why it mattersKeeping the hips on the pad stops the hips bending and the lower back rocking to help, so the hamstrings do the curling.
Common mistakeLifting the hips off the pad to finish the curl.
Do this insteadPress the hips into the pad and keep them there, even on the last reps.
Pad Position
Set the roller before the first rep.
Why it mattersA roller just above the heels gives the hamstrings a long lever to work against without pressing on the Achilles tendon.
Common mistakeSetting the pad high on the calves, which shortens the lever and lets the weight feel easier than it is.
Do this insteadAdjust the roller so it sits on the back of the lower legs, just above the heels.
Range of Motion
Curl all the way in, lower all the way out.
Why it mattersTaking the knee from nearly straight to fully bent works the hamstrings through their full range.
Common mistakeStopping short at the top, or dropping the weight fast on the way down.
Do this insteadCurl the heels toward the glutes, pause, then lower under control until the legs are almost straight.
Knee Alignment
The knee joint lines up with the machine's pivot.
Why it mattersWhen the knee sits over the axis, the machine's arc matches the knee's own, so the load stays smooth through the rep.
Common mistakeLying too far up or down the bench so the pad slides along the leg as you curl.
Do this insteadLie so your knees sit just off the end of the pad, in line with the pivot point.
Upper Body
The hands anchor the body, they do not pull.
Why it mattersHolding the handles lightly keeps the torso still so the curl comes only from the knees.
Common mistakeYanking on the handles to heave the weight up.
Do this insteadHold the handles, rest the chest on the bench and keep the upper body relaxed.
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Lying Leg Curl FAQ
What do lying leg curls work?
The hamstrings, with help from the calves (gastrocnemius), which also cross the knee.
Lying or seated leg curl?
Both train the hamstrings. The seated version holds your hips bent, which stretches the hamstrings more; the lying version is a good all-round choice.
Why do my hips lift during leg curls?
Usually the weight is too heavy or you're curling past your range. Lower the weight and keep your hips pressed down.
