Lying Leg Curls

The Lying Leg Curls primarily targets your Hamstrings. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Hamstrings

How to perform Lying Leg Curls

Step 1. Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Step 2. Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
Step 3. As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
Step 4. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Sample sets & reps for Lying Leg Curls

Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

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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