How to do the Lying Leg Curl
Primary: Hamstrings · also works Calves, Glutes. Also called: prone leg curl, hamstring curl machine.
Step by step
- 1
Lie face down on the machine with the ankle pad just above your heels.
- 2
Grip the handles and keep your hips pressed into the pad.
- 3
Curl your heels toward your glutes as far as you can.
- 4
Squeeze your hamstrings at the top.
- 5
Lower slowly to the start without letting the weight stack drop.
Coaching cues
- Hips stay down on the pad
- Squeeze at the top
- Control the lowering
Common mistakes
- Lifting the hips to help
- Jerking the weight
- Partial range of motion
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Lying Leg Curl alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Lying Leg Curl work?
Primary: Hamstrings. Secondary: Hamstrings, Calves, Glutes
How many sets and reps of Lying Leg Curl should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Lying Leg Curl?
Same movement pattern, different equipment: Seated Leg Curl, Banded Hamstring Curl, Nordic Hamstring Curl, Dumbbell Romanian Deadlift, Sliding Leg Curl, Dumbbell Lying Leg Curls.
Is the Lying Leg Curl good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.