Lying Leg Curl
A machine-based hamstring isolation exercise performed face-down, a common alternative to the seated version with a slightly different hamstring emphasis.
Equipment: Gym machines (leg press, leg extension, etc.)
How to do it
- 1Lie face-down on the machine with the ankle pad resting just above your heels and your knees just off the edge of the bench.
- 2Grip the handles for stability and curl your heels up toward your glutes.
- 3Squeeze your hamstrings at the top of the motion.
- 4Lower the weight back down under control to full leg extension.
Common mistakes
- Lifting the hips off the bench to help move the weight instead of isolating the hamstrings.
- Letting the weight drop quickly on the way down instead of controlling the negative.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 45-60 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Lying Leg Curl safe for beginners?
Yes. The Lying Leg Curl is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.
What muscles does the Lying Leg Curl work?
The primary mover is your hamstrings. As a legs movement, it also involves your glutes and lower back.
What can I substitute if I don't have machines for the Lying Leg Curl?
The Romanian Deadlift targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have machines available.
See the Romanian DeadliftRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.