How to Do Lying Leg Curl
Start and end of one clean rep of Lying Leg Curl.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment | Machine |
| Category | Strength |
How to perform Lying Leg Curl
- Lie face down with the pad against your lower calves.
- Hold the handles and keep your hips on the bench.
- Curl your heels toward your glutes.
- Lower under control to full extension.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Treat every rep the same — a repeatable setup and bar path is what lets you add weight safely over time.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Chasing weight jumps before the current load feels solid on every rep.
Frequently asked questions
What muscles does Lying Leg Curl work?
Lying Leg Curl mainly works the hamstrings, with the calves helping as secondary movers.
What equipment do I need for Lying Leg Curl?
Lying Leg Curl needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Lying Leg Curl?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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