Lying Leg Curl

An exercise performed lying face down, bending the knees to isolate and train the back of the thigh (hamstrings).

Beginner · Recommended Sets: 3 sets x 10-12 reps · Hamstrings

Lying Leg Curl — Points to Check Today

  • Don't let your hips lift — If your pelvis lifts, you end up pulling with your lower back. (Bobbing the hips and using lower-back momentum as you pull)
  • Control it, no momentum — Dropping the weight jolts the hamstrings and knees. (Releasing after the curl and letting the pad drop)
  • Flex your feet to hold them — Pulling your toes toward your shins improves hamstring engagement. (Pointing the toes so the effort leaks into the calves)

Lying Leg Curl — How to Do It / If You're New

  1. Lie face down on the bench and position the ankle pad low on your calf, just above your heels.
  2. Set your knees at the bench's edge pivot point, and grip the handles to anchor your upper body.
  3. Exhale and pull your heels toward your glutes to bend your knees. Squeeze your hamstrings at the top.
  4. Inhale and lower slowly (2-3 seconds) to extend your legs. Stop just before full extension to keep tension.