Lying Hamstring

The Lying Hamstring primarily targets your Hamstrings, with support from Calves. It requires stretch and is best suited to expert lifters.

Expert level · Equipment: Stretch · Static

Primary muscles: Hamstrings Secondary muscles: Calves

How to perform Lying Hamstring

Step 1. Lie on your back with your legs extended. Your partner should be kneeling beside you. Raise one leg up towards the ceiling and have your partner hold the ankle. Your partner can use their shoulder to brace your leg if necessary. This will be your starting position.
Step 2. With your partner holding your leg in place, attempt to flex the knee, contracting the hamstrings for 10-20 seconds.
Step 3. Then relax your leg, allowing your partner to gently push the leg towards your head. Be sure to inform your helper when the stretch is adequate to prevent injury or overstretching. Switch sides once complete.

Frequently asked questions

How should I position my hips during the lying hamstring curl?

Keep your hips pressed firmly into the pad throughout the movement. Lifting the hips off the bench shifts tension to the lower back and reduces hamstring engagement.

What are the primary muscles targeted by this exercise?

The lying leg curl specifically targets the hamstrings, including the biceps femoris, semitendinosus, and semimembranosus. It isolates these muscles through knee flexion.

What is a common mistake to avoid during the eccentric phase?

Avoid letting the weight drop quickly during the lowering phase. Maintain a controlled tempo to ensure the hamstrings stay under tension and to protect the knee joints.

What is a suitable alternative if a lying leg curl machine is unavailable?

Dumbbell lying leg curls or stability ball hamstring curls are effective alternatives. These variations require more stabilization while still focusing on the knee flexion function.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 8 to 12 repetitions with a focus on a strong peak contraction. This exercise is best utilized as a secondary movement after heavy compound lifts.

Sample sets & reps for Lying Hamstring

Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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