Lying Leg Curls
Also known as: lying leg curl, hamstring curl, prone leg curl, leg curl, lever lying leg curl
Lying Leg Curls is a isolation exercise for the hamstrings. Main target: biceps femoris and semitendinosus & semimembranosus. Equipment: machine.
Muscles worked
How to do it
- 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).
- 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. This will be your starting position.
- 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.
- As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Common mistakes
- Hips lifting off the bench as you curl.
Tips
- Lower the pad slowly over 2–3 seconds — that phase builds the hamstrings.
Used in these programs
Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.
Intermediate · 4 times a week · GymPush Pull Legs RoutineThree workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.
Intermediate · 3 times a week · Gym4-Day Bodybuilding SplitFour days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.
Intermediate · 4 times a week · Gym5-Day Body Part SplitFive sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.
Advanced · 5 times a week · Gym2-Day Full Body WorkoutTwo full-body sessions a week for when time is short. Compound lifts and a few more sets each.
Beginner · 2 times a week · Gym3-Day Gym Workout Plan for WomenThree sessions a week with a glute and leg focus plus an upper-body day — for strength and a toned look.
Beginner · 3 times a week · GymLeg Day WorkoutA complete leg day: barbell squats, Romanian deadlifts, leg press, split squats, leg curls and calves.
Intermediate · once a week · GymSimilar exercises
Alternatives with other equipment
