Lying Leg Curl Machine
The lying leg curl machine is an isolation exercise targeting the hamstrings. Performed face-down, it curls the lower leg toward the glutes against resistance, directly strengthening the hamstrings and improving knee flexion strength.
How to do it
- Lie face down on the leg curl machine and position the pad just above your heels.
- Grip the handles beneath the bench for stability.
- Curl your heels toward your glutes by bending your knees as far as the machine allows.
- Pause at the top and squeeze your hamstrings.
- Slowly lower your legs back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your hips pressed flat against the bench.
- Position the pad just above your heels.
- Control the weight on the way down.
- Pause briefly at the top of the curl.
Breathing: Exhale as you curl your heels toward your glutes, and inhale as you slowly lower the weight back down.
Common mistakes
- Lifting hips off the bench because the weight is too heavy, which shifts the work away from your hamstrings.
- Using momentum to swing the weight up, which reduces muscle engagement and stresses the knee joint.
- Rushing the lowering phase instead of controlling the resistance back to the start.
Muscles worked
Primary: upper legs. Secondary: lower legs, glutes.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45-60 s
Build muscle
3-4 sets x 8-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or 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 machine working?
You should feel it working in the back of your thighs, known as your hamstrings. If you feel it mostly in your calves, adjust the roller pad slightly.
Why do my hips lift up when I curl the weight?
Lifting your hips usually means the weight is too heavy or you are using momentum. Lower the weight and focus on keeping your pelvis pressed firmly into the bench.
How often can I use the lying leg curl machine?
One to three times per week is plenty for most beginners, allowing at least 48 hours of recovery between hamstring sessions.