Legs · Hamstrings · Machine
Lying Leg Curl
The lying leg curl is curling the heels toward the glutes while lying face down on a machine. It isolates the hamstrings and is the most common hamstring machine in gyms.
How to
Machine- 1 Lie face down, pad on the lower calves.
- 2 Curl the heels toward the glutes.
- 3 Lower slowly without lifting the hips.
Tips
- Press the hips into the pad through the whole set.
- Point the toes down for a little less calf, up for a little more.
- Keep the reps smooth; the top position is where most people cheat.
Common mistakes
- Lifting the hips to finish the curl.
- Letting the weight drop fast.
- Setting the pad on the Achilles tendon.
Muscles worked
Main
- Hamstrings
Also working
- Calves (gastrocnemius)
Breathing and bracing
Breathe out as you curl, breathe in as you lower.
Sets and reps
- Muscle size
- 3–4 sets of 8–15 reps, 1.5 min rest
- Where it fits
- On leg days alongside a hinge
Setup
- 1 Lie face down with the knees just off the edge of the pad, in line with the pivot.
- 2 Set the ankle pad on the lower calves, above the heels.
- 3 Hold the handles and press the hips into the pad.
Technique in detail
- Curl the heels toward the glutes.
- Keep the hips down; do not lift them to finish the rep.
- Squeeze briefly at the top.
- Lower slowly to almost straight legs.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Why do my hips lift?
The weight is too heavy. Lighten it and press the hips into the pad through the whole rep.
Should the toes point up or down?
Toes pulled up adds help from the calves; toes pointed away makes the hamstrings work more on their own.
Lying or seated?
Both train the hamstrings well. Use what your gym has, or alternate them.
Log it in Volu(me)
Add Lying Leg Curl to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.