Lying Leg Curl

The lying curl isolates the hamstrings with the hip extended; a classic for hamstring development.

• Isolation
• Machine
• Beginner

How to do it

• Ankles under the pad, hips pressed into the bench
• Curl bringing your heel to your glute
• Lower under control without bouncing

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Lifting your hips off the bench
• Bouncing out of the stretch

Muscles worked

Primary

• Hamstrings

Secondary

• Calves

Alternatives

• Leg Curl (lying/seated)
• Seated Leg Curl