Lying Leg Curl
Lying Leg Curl is a isolation knee flexion exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Lying Leg Curls · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Adjust the seat and pads before loading the working weight.
- 2Match the machine pivot to the joint being trained whenever a pivot marker is present.
- 3Align the machine pivot with the knee and place the roller just above the heel.
- 4Secure the thigh or hip pad so the pelvis cannot lift as the knee bends.
How to perform it
- 1Adjust 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). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
- 2Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
- 3As 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.
- 4As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Breathing
Exhale through the effort or shortened position; inhale during the controlled return. Keep the trunk quietly braced.
Technique cues
- •Stay in contact with the pads and keep the machine pivot aligned
- •Pull heel toward glute
- •Keep hips heavy
- •Own the stretched position
Common mistakes
- •Hips lifting
- •Bouncing out of the stretch
- •Using a partial range
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.