Lying Leg Curl
HamstringsMachineBeginner
Direct hamstring work for stronger knees, better hinges and fuller legs.
Muscle worked
Hamstrings
Equipment
Machine
Difficulty
Beginner
Time per set
30-60s
How to perform
Step by step, every rep
01
Set the pad
Place the roller just above the heels and line your knees with the machine pivot.
02
Pin the hips down
Keep hips pressed into the bench. Brace lightly so your lower back does not arch.
03
Curl with control
Pull the heels toward your glutes and squeeze the hamstrings at the top.
04
Lower all the way
Return slowly until the knees are nearly straight while keeping tension.
Common mistakes
Avoid these
✕
Hips popping up
Your lower back helps and the hamstrings lose tension. Fix: Use less weight and press your hips into the pad.
✕
Half reps
The hamstrings miss the lengthened range where growth stimulus is high. Fix: Lower almost to straight knees every rep.
✕
Pointing toes hard
The calves take over for some lifters. Fix: Keep ankles relaxed or slightly dorsiflexed.
Progressions
Scale it up or down
Make it easier
- Seated leg curl with light load
- Stability ball hamstring curl
- Band hamstring curl
Make it harder
- Single-leg lying curl
- Slow eccentric curls
- Partial reps after full reps
How to program it
Sets, reps, rest
| Goal | Sets | Reps | Rest | Load |
|---|---|---|---|---|
| Build Strength | 3-4 | 6-8 | 90-120s | Heavy enough to need focus, light enough to control. |
| Build Muscle | 3-4 | 8-15 | 60-90s | Moderate. Last 2 reps should burn without breaking form. |
| Build Endurance | 2-3 | 15-25 | 45-60s | Lighter. Smooth tempo and constant tension. |
Want this exercise programmed into a full plan?
Learning the form is step one. Fitting it into a plan built around your body, your equipment, your schedule and your food is what actually changes things. Fuel your sessions with enough protein using the Indian Food Database.
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