Muscles worked
What the lying leg curl trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Line up your knees. Lie face down and slide until your kneecaps sit just off the end of the bench. Your knee joint should line up with the machine's pivot point, usually marked by a dot or arrow on the side.
- 02
Set the ankle pad. Adjust the roller so it rests on the back of your lower legs just above your heels, on the lower calf and Achilles area, not on your heels or high on your calves.
- 03
Hold on. Grip the handles by the head of the bench and pull lightly so your upper body stays still.
- 04
Hips down. Press your hips and the front of your thighs into the pad. Brace your abs gently so your lower back does not arch.
- 05
Feet set. Pull your toes up toward your shins and keep them there. Point them the same way on every rep.
Step by step
How to do the lying leg curl
- 01
Start straight. Begin with your legs straight or nearly straight. On every rep after the first, keep the plates just off the stack so the hamstrings hold tension.
- 02
Curl. Bend your knees and pull the pad toward your glutes in a smooth arc, without jerking. Your hips stay pinned to the bench.
- 03
Squeeze. Curl as far as you can without your hips lifting, usually until your shins pass vertical and the pad nears your glutes, and pause for a second while squeezing the backs of your thighs.
- 04
Lower slowly. Take about two to three seconds to straighten your legs again, resisting the pad the whole way down.
- 05
Reset and repeat. Stop just before the plates touch the stack, then start the next rep from there. After the set, lower the pad all the way and step off.
Cues to say in your head
- Hips pinned to the pad
- Heels to your glutes
- Toes pulled to shins
- Squeeze at the top
- Three seconds down
- No swinging
Fix these first
Common mistakes
Hips lifting off the bench
Lower the weight and press your hips down through the whole rep. Hips rising usually means momentum and your lower back are doing work the hamstrings should do.
Swinging the weight up
Start each rep from a controlled stop and curl smoothly. If you need momentum, the load is too heavy.
Dropping the weight on the way down
Lower over two to three seconds. The lowering half is part of the work, so resist the pad all the way down.
Short reps
Use the full range, from almost straight legs to as far as you can curl with your hips down. Cut the weight before you cut the range.
Knees not lined up with the pivot
Slide up or down until your knee joint sits level with the machine's axis. Misaligned knees make the pad slide and can strain the joint.
Pad sitting on your heels or calves
Move the roller so it rests just above your heels. Too low and it slides onto your heels; too high and it digs into your calves and shortens the lever.
Stay safe
Failing a rep on a leg curl is simple: stop curling and lower the pad under control. Do not let the weight slam back down or yank your knees straight. Start light while you learn where your knees should line up with the pivot. Hamstring cramps can happen at first; if one hits, stop, stretch gently and resume lighter. Stop the set if you feel sharp pain behind the knee or a sudden pull in the back of the thigh, and get it checked if it does not settle.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Muscle | 3 to 4 | 8 to 15 | 60–75% 1RM | 1 to 2 min |
| Strength | 3 to 4 | 6 to 8 | 75–82% 1RM | 2 to 3 min |
| Endurance | 2 to 3 | 15 to 20 | 50–62% 1RM | 45 to 90 sec |
| Technique | 2 to 3 | 10 to 12 | 40–55% 1RM | 1 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Strength sets
162–177lb
3 to 4 sets of 6 to 8 reps, 2 to 3 min rest. Heavier sets for stronger hamstrings at the knee. Keep the hips down even when it gets hard.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Lying Leg Curl questions
What muscles do leg curls work?
Leg curls mainly work the hamstrings, the muscles on the back of your thigh. The gastrocnemius in your calf helps bend the knee, and your glutes and abs keep your hips steady.
Is the seated leg curl better than the lying leg curl?
Neither is clearly better for most people. The seated version bends your hips, so the hamstrings work from a longer position, which some coaches prefer for growth; the lying version trains them well too, and many programs use both.
How do you do a standing leg curl?
Stand facing the machine with your thigh against the front pad and the roller just above one heel. Curl that heel toward your glute without letting your hip move, pause, then lower slowly and repeat on the other leg.
How do you do a TRX hamstring curl?
Lie on your back with your heels in the foot cradles under the anchor, then lift your hips into a bridge. Keep your hips high as you curl your heels toward your glutes, then straighten your legs slowly.
Should I point or flex my feet during leg curls?
Pulling your toes toward your shins usually lets the calves help, so you can curl a bit more weight. Pointing your toes takes some of the calf out and tends to put more of the load on the hamstrings, so expect to use less weight. Pick one and keep it the same each session.
How many sets and reps of leg curls should I do?
For muscle, 3 to 4 sets of 8 to 15 reps taken close to failure works for most people. Do them once or twice a week alongside a hinge like the Romanian deadlift.
Train in Protocol
Log your lying leg curl by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.