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Lying Leg Curl 7s · no sound

Lying Leg Curl

Prone machine leg curl that isolates knee flexion with the hips supported flat against the pad.

Primary muscle
Hamstrings
Equipment
Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the ankle pad so it rests just above your heels and adjust the machine to your height.
  2. Lie face down with your torso flat and your knees at the edge of the bench.
  3. Position your feet under the pad and grip the handles.
  4. Brace your abs and press your hips into the bench.
  5. Curl your heels toward your glutes by contracting the hamstrings.
  6. Pause at the top, then lower slowly until the knees are almost straight.

Common mistakes

  • Lifting the hips off the pad, which adds hip flexion and disguises a short range.
  • Snapping the legs back down, which discards the eccentric part of the rep.
  • Setting the ankle pad on the calf, which shifts pressure and limits knee flexion.
  • Loading heavy enough that the lower back arches on every rep.

Muscles worked

Primary
Hamstrings
Secondary
Calves

Same movement, other equipment

Band Leg Curl Beginner Band Leg Curl Hamstrings Resistance band Cable Single Leg Laying Leg Curl Beginner Cable Single Leg Laying Leg Curl Hamstrings Cable Machine Dumbbell Leg Curl Beginner Dumbbell Leg Curl Hamstrings Dumbbell Slider Leg Curl Beginner Slider Leg Curl Hamstrings Bodyweight

Plans that include the Lying Leg Curl

Glute Builder
Glute Builder
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
 Big Four
Big Four
Days a week
4× a week
Session
~55 min
Level
Advanced
Equipment
Gym
 Metabolic Resistance Training
Metabolic Resistance Training
Days a week
4× a week
Session
~50 min
Level
Intermediate
Equipment
Gym

Similar exercises

Seated Leg Curl Beginner Seated Leg Curl Hamstrings Machine Reverse Hack Squat Intermediate Reverse Hack Squat Glutes Machine Hamstring Curl Intermediate Hamstring Curl Hamstrings Dumbbell Nordic Hamstring Curl Advanced Nordic Hamstring Curl Hamstrings Bodyweight Stability Ball Leg Curl Intermediate Stability Ball Leg Curl Hamstrings Bodyweight

Good to know

What muscles does the Lying Leg Curl work?
Mainly the hamstrings. It also works the calves.
What equipment do you need for the Lying Leg Curl?
It uses a machine. Without it, the Band Leg Curl and the Cable Single Leg Laying Leg Curl train the same muscles the same way.
Is the Lying Leg Curl good for beginners?
GymVim rates it beginner.

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