Lying Leg Curl
Face down on the pad, curling your heels toward your glutes — the lying leg curl is the classic hamstring isolation exercise for a reason. It trains pure knee flexion, the half of hamstring function that deadlifts and hinges leave untouched, and the prone position makes any cheating obvious the moment your hips rise. Many lifters also feel a stronger peak contraction here than on the seated version.
How to do the lying leg curl, step by step
- Lie face down with your knees just off the edge of the pad, aligned with the machine's pivot.
- Set the ankle pad just above your heels and grip the handles.
- Press your hips firmly into the bench before the first rep.
- Curl your heels toward your glutes in about one second, keeping the hips pinned down.
- Squeeze hard at the top for a moment.
- Lower over 2 to 3 seconds until the knees are almost fully straight, then repeat.
Form cues that fix most reps
Imagine pressing your hips through the bench — if they rise, the hamstrings just lost tension.
Point your toes to take the calves out and make the hamstrings do everything.
Finish the curl completely; the top squeeze is the hardest and most valuable part.
Common mistakes (and the fix)
Lying Leg Curl sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Lower B3 × 12–15PPL 6-day
Legs B3 × 12–15Power + Hypertrophy U/L
Lower · power3 × 6–10Body-Part 5-day
Legs3 × 12–15
Lying Leg Curl FAQ
What muscles does the lying leg curl work?
The hamstrings, isolated through knee flexion, with a small assist from the gastrocnemius of the calf. Because nothing else can help, it is one of the most direct ways to load the muscle.
Do I need leg curls if I already deadlift?
Yes, if complete hamstring development matters to you. Deadlifts and RDLs train the hamstrings as hip extenders but barely involve knee flexion — the short head of the biceps femoris only works at the knee, so curls are the only way it gets trained at all.
How many sets and reps for lying leg curls?
3 to 4 sets of 8 to 15 reps, emphasizing the squeeze at the top and a controlled lower. It slots naturally after hip-hinge work on a leg or pull day.
More hamstrings exercises
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