Lying Leg Curl tutorial
The lying leg curl is an isolation machine exercise that directly strengthens the hamstrings through knee flexion. Building these muscles helps balance front and back thigh strength and reduces the risk of knee injuries and hamstring strains, making it suitable for beginners.
How to perform
- Adjust the machine so your knees sit just off the edge of the bench, aligned with the pivot point.
- Lie face-down and position the pad on the back of your lower legs just above the ankles.
- Hold the front handles and press your hips into the bench.
- Curl your heels up toward your glutes, bending your knees as far as you can.
- Pause briefly at the top and squeeze your hamstrings.
- Lower your legs slowly and under control until they are nearly straight.
Breathing: Exhale as you curl your legs up and inhale as you lower them.
Key tips
- Keep your hips pressed into the bench throughout.
- Lower more slowly than you lift.
- Pull your toes toward your shins to reduce calf involvement.
Common mistakes
- Lifting the hips off the bench and arching the lower back.
- Jerking the weight up with momentum.
- Letting the weight drop and lowering the legs quickly.
Safety: People with knee or back issues should use light weight in a pain-free range; a band leg curl or glute bridge with feet farther out is a gentler option.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Glute Bridge
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