How to do a Lying Leg Curl (Machine)
The Lying Leg Curl (Machine) is a beginner machine exercise that works your hamstrings, with help from your calves.
How to do a Lying Leg Curl (Machine), step by step
- Adjust the machine to fit your body and select the desired weight.
- Lie face down on the machine with your legs straight and your heels against the padded lever.
- Grasp the handles or the sides of the machine for stability.
- Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Inhale and slowly lower the lever back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment | Machine |
| Difficulty | Beginner |
Common mistakes
- Lifting hips off the pad
- Using momentum
- Not controlling the eccentric phase
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Lying Leg Curl (Machine) work?
The Lying Leg Curl (Machine) mainly works your hamstrings. It also works your calves.
Is the Lying Leg Curl (Machine) good for beginners?
Yes. The Lying Leg Curl (Machine) is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Lying Leg Curl (Machine) should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Lying Leg Curl (Machine)?
Good alternatives are Seated Leg Curl (Machine), Barbell Deadlift and Barbell Romanian Deadlift.
Put it in a workout plan
Track your Lying Leg Curl (Machine) in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.