Lying Leg Curl
A prone machine curl that isolates the hamstrings through knee flexion. Pairs well with hinges, which train the hamstrings at the hip.
Muscle activation
- Hamstrings85%
- Calves15%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Lie face-down with your knees just off the edge of the bench, in line with the pivot.
2. Mid-rep
Squeeze the hamstrings at the top without lifting your hips.
3. End of the movement
Lower slowly until the legs are almost straight.
4. Common mistake
Hips lifting off the bench
Ways to do it
Hamstring curl on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
How to do it
Setup
- 1Lie face-down with your knees just off the edge of the bench, in line with the pivot.
- 2Set the pad just above your heels on the lower calf.
- 3Hold the handles and press your hips into the bench.
Execution
- 1Curl the pad toward your glutes by bending the knees.
- 2Squeeze the hamstrings at the top without lifting your hips.
- 3Lower slowly until the legs are almost straight.
- 4Keep the feet relaxed or slightly flexed throughout.
Breathing
Breathe out as you curl, breathe in as you lower.
Tempo
3-0-1-1 (eccentric-pause-concentric-pause)
Muscles worked
Primary
Hamstrings
Secondary
Calves
Key form cues
- Hips pinned
- Heels to glutes
- Slow on the way down
- Don't arch
Common mistakes
Hips lifting off the bench
Press the hips down and lighten the load.
Arching the lower back to finish reps
Brace the abs and stop where you can't curl further cleanly.
Dropping the weight on the way down
Take about three seconds to lower.
Range of motion
From nearly straight legs to heels near the glutes, or as far as the pad allows.
Variations
Easier
Single-leg lying curl with light load
Harder
Lying curl with 2 s top hold
At home
Sliding or stability-ball leg curl
Machine / cable
Seated leg curl