Lying Leg Curl
Quick answer
The Lying Leg Curl mainly works the hamstrings, with help from the calves. Machine isolation exercise that strengthens the hamstrings through knee flexion. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lie face down, the pad resting just above your heels.
- Align your knees with the machine's pivot point and hold the handles.
- Curl your heels toward your glutes, keeping your hips flat on the bench.
- Lower slowly without letting the weight drop.
Muscles worked
MainSecondary
- Hamstrings
- Calves
Common mistakes
- Don't lift your hips off the bench to assist the movement.
- Focus control especially on the lowering phase.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Lying Leg Curl work?
Mainly the hamstrings. It also works the calves.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Lying Leg Curl good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
