Lying Leg Curl

The lying leg curl machine isolates the hamstrings through knee flexion in a prone position. It is the most common hamstring isolation exercise found in commercial gyms.

Beginner 💪 Hamstrings Isolation Isolation
3
Sets
10–15
Reps
60–90 sec
Rest
Isolation
Type
🏋️ Machine
Lying Leg Curl — start and finish positionsSTARTFINISH
Machine
Hamstrings Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Hamstrings training guide →

Primary
Hamstrings
Secondary
Calves
Highlighted muscles

How To Perform

  1. 1 Lie face down on the machine. Position the ankle pad just above the heels.
  2. 2 Curl the heels toward the glutes by bending the knees.
  3. 3 Squeeze the hamstrings at peak contraction.
  4. 4 Return slowly to full extension.

Form Cues

  • ✓ Full contraction — get the heels as close to the glutes as possible.
  • ✓ Control the eccentric — lowering slowly builds more hamstring mass.
  • ✓ Keep the hips on the pad — do not let them rise to assist the curl.

Common Mistakes

  • ✗ Hips rising off the pad to generate momentum.
  • ✗ Short range of motion.
  • ✗ Rushing the eccentric.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Lying Leg Curl, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Lying Leg Curl? These alternatives target the same muscles:

Seated Leg Curl
Hamstrings · Beginner
→
Nordic Curl
Hamstrings · Advanced
→
Romanian Deadlift
Hamstrings · Intermediate
→

Swap Lying Leg Curl for something else

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Where This Exercise Fits

FAQ

How many sets of Lying Leg Curl should I do?▾
3 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Lying Leg Curl target?▾
Lying Leg Curl primarily targets the Hamstrings. Secondary muscles include Calves.
Is Lying Leg Curl good for beginners?▾
Lying Leg Curl is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Lying Leg Curl, 60–90 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.