Lying Leg Curl
The lying leg curl is a machine-based isolation exercise targeting the hamstrings. By curling the legs toward the glutes against resistance, it effectively develops hamstring strength and size.
How to do it
- Lie face down on a leg curl machine and position the pad just above your ankles.
- Grip the handles for stability and press your hips firmly into the pad.
- Curl your legs upward toward your glutes by bending your knees.
- Pause at the top of the movement, squeezing your hamstrings.
- Slowly lower your legs back to the starting position and repeat for the desired number of repetitions.
Form cues
- Press your hips firmly into the bench.
- Position the pad just above your ankles.
- Curl smoothly toward your glutes.
- Pause briefly at the top squeeze.
- Lower the weight with control.
Breathing: Exhale as you curl your legs upward against the resistance, and inhale as you slowly return to the starting position.
Common mistakes
- Lifting hips off the pad to use momentum, which reduces hamstring engagement and strains the lower back.
- Using weights that are too heavy, preventing a full range of motion.
- Rushing the lowering phase, missing out on valuable muscle strengthening time under tension.
Muscles worked
Primary: hamstrings. Secondary: glutes, calves.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the lying leg curl?
You should feel the work primarily in the back of your thighs, known as your hamstrings.
Why are my hips lifting off the pad?
This usually happens when the weight is too heavy or you are rushing. Lower the weight and focus on keeping your hips pressed down.
How often can I do leg curls?
2 to 3 times per week with at least one rest day between sessions is a great starting point for recovery.