Machines · Isolation
Lying leg curl
Lying leg curl mainly works your hamstrings. It also helps your calves.
Step by step
- Lie face down, pad just below your calves.
- Curl your heels toward your glutes, hips pressed down.
- Lower slowly until your legs are almost straight.
What you should feel
A squeeze in the back of your thighs; your lower back should not arch or hurt.
Common mistake
Your hips lift off the bench to swing the weight; use a lighter load and keep your hips down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Seated band leg curlHamstrings
Hamstring slideHamstrings
Nordic hamstring curlHamstrings
Floor glute-ham raiseHamstrings
Leg curlHamstringsQuestions
What muscles does the lying leg curl work?
Lying leg curl mainly works your hamstrings. It also helps your calves.
Can I do the lying leg curl at home?
Not easily, it needs this: machines. At home, try instead: single-leg dumbbell romanian deadlift, seated band leg curl, and hamstring slide.
How many sets and reps of the lying leg curl?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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