Lying Leg Curl — how to, muscles worked, alternatives

How to do the Lying Leg Curl

Lie face down on the machine, aligning your knees with the pivot point.
Secure the pad against the back of your lower legs, just above your heels.
Curl your legs up, bending your knees until your heels reach toward your glutes.
Slowly lower your legs back to the starting position, nearly straightening them.

Full technique — 7 steps

Lie face down on the machine with knees aligned to the machine's pivot point.
Place the pad against the back of your lower legs just above the heels.
Grip the handles and keep your hips and thighs pressed firmly into the bench.
Start with legs extended, without forcing the knees straight.
Curl the pad by bending your knees until your heels approach your glutes.
Squeeze the hamstrings at the top without letting your hips lift off the bench.
Lower the weight until your legs are nearly straight and the hamstrings fully lengthened.

Common mistakes

Pad set too high on calves
Hips lifting off the bench
Kicking the weight up
Cutting the bottom range short
Forcing the knees straight between reps

Form cues

Match knees to pivot
Keep hips pinned down
Curl through the heels
Squeeze the top

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

Standing Resistance Band Leg Curl Harder

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Lying Leg Curl Beginner
Harder Kneeling Leg Curl Beginner
Harder Cable Assisted Nordic Hamstring Curl Intermediate

In ready-made workouts

Your first gym workout45 min · Gym
25-minute leg workout25 min · Gym
Glutes and hamstrings workout45 min · Gym
Easy comeback workout30 min · Gym

Quick answers

What muscles does the Lying Leg Curl work?

Primary: Hamstrings 10/10.

When should I do the Lying Leg Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Lying Leg Curl?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.