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Explore/Hamstrings

Lying Leg Curl

MachineIsolationEasy to learn
Front
Back
Primary Secondary

Works

Hamstrings

Also calves

You need

Machines

Lying leg curl setup →
How to do itPicture · 3 steps
Heel pad
  1. 1Hips pressed into the pad
  2. 2Curl your heels to your glutes
  3. 3Control the lowering

Most common mistake

Hips lifting off the pad on every rep.

Watch a demo
A
For hamstrings
#3 of 18
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Research
83
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 831 study
Target tension · 35%5/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%4/5

Still a strong choice; hips are extended, so the hamstrings are less stretched.

  • Maeo et al., 2021: Seated leg curls grew the hamstrings more than lying leg curls (+14% vs +9% volume) over 12 weeks. (20 untrained adults; one study.)
How scores work

Machine taken? Swap to

  • AB-Stance Romanian DeadliftDumbbell
  • ADumbbell Romanian DeadliftDumbbell
  • ARomanian DeadliftBarbell
  • SSeated Leg CurlMachine

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