How to Do Lying Leg Curls
Step-by-step instructions, muscles worked and workouts that use the lying leg curls.
| Main muscles | Hamstrings |
| Also works | — |
| Equipment | Machine |
| Level | Beginner |
| Type | Strength |
How to do it
- Adjust 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.
- Keeping 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.
- As 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.
- As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Gym Legs Workout for Beginners5 exercises · about 31 min · GymGym Glutes Workout for Beginners5 exercises · about 31 min · GymGym Full Body Workout for Beginners5 exercises · about 31 min · GymGym Lower Body Workout for Beginners5 exercises · about 31 min · GymLeg Day for BeginnersFrom our videos
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Gear for this exercise
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