Legs · Isolation

Lying Leg Curl

A machine curl lying face-down that isolates the hamstrings.

MAIN MUSCLE
Hamstrings
ALSO WORKS
Calves
EQUIPMENT
Machine
LEVEL
Beginner
REPS
10-15
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Lie face-down with the pad just above your heels and knees off the bench edge.

  2. Hold the handles and press the hips into the bench.

  3. Curl the heels toward the glutes.

  4. Lower slowly to almost full extension.

COMMON MISTAKES

  • Hips lifting off the pad; press them down to keep tension on the hamstrings.
  • Letting the weight drop on the way back; lower it slowly.

TIPS

  • Pull the heels toward the glutes and squeeze for a moment at the top.

QUESTIONS

Which muscles does Lying Leg Curl work?

The main muscle is Hamstrings. It also works Calves.

How many reps should I do?

FORGE suggests 10-15 reps for Lying Leg Curl. The app adjusts sets and reps to your goal and level.

What can I do instead of Lying Leg Curl?

These train the same muscles: Seated Leg Curl, Nordic Hamstring Curl, Romanian Deadlift.