Lying Leg Curl
Lying leg curl on a machine for the hamstrings.
How to do it
- Lie face down with your knees at the edge of the bench and the pad just above your heels.
- Grip the handles and keep your head in a neutral position.
- Press your hips into the bench and keep them there.
- Curl your legs, drawing your heels toward your glutes.
- Pause for a second at the top.
- Return slowly to the start without dropping the weight.
Key technique cue
Face down, pad above the heels, curl the legs to contraction, lower slowly, hips pinned.
Common mistakes
- ✕ Hips lifting off the bench
- ✕ Jerking at the start of the rep
- ✕ Partial range of motion
- ✕ Too heavy a weight with loss of control
Benefits
- ✓ Hamstring strength
- ✓ Balance between front and back of the thigh
- ✓ Controlled loading on a machine
Progression: from easier to harder
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Step 1 You are here - Lying Leg Curl
- Seated Leg Curl
- Band Leg Curl
- Dumbbell Leg Curl
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Step 2 -
Step 3 -
Step 4
About the exercise
An isolation exercise for the hamstrings. The machine stabilises the body, so the load falls almost entirely on the knee flexors. Suitable for beginners and as a complement to deadlifts and squats.
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