Lying Machine Leg Curl
Also known as: lying leg curl, prone leg curl, eccentric leg curl
- Primary muscleHamstrings
- EquipmentMachine
- DifficultyBeginner
- TypeIsolation · Hip-dominant
- Secondary muscles
- Calves
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Face down on the machine with hips pressed into the pad, you curl the roller from straight knees toward your glutes; that flat hip position lets the hamstrings shorten fully for a strong squeeze at the top. The classic cheat is the hips popping up to help the roller over; when that happens, take weight off.
How to do the Lying Machine Leg Curl
- Adjust the machine to fit your body and select the desired weight.
- Lie face down on the machine with your legs straight and your heels against the padded lever.
- Grasp the handles or the sides of the machine for stability.
- Keeping your upper body stationary, exhale and curl your legs up as far as possible without lifting your hips off the pad.
- Hold the contracted position for a brief pause as you squeeze your hamstrings.
- Inhale and slowly lower the lever back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Point the toes through the curl to take the calves out of it and force the hamstrings to do all the work.
Muscles worked
Primary
Hamstrings · Legs
The hamstrings bend the knee against the pad and should feel a hard squeeze at the top and a controlled stretch at the bottom.
Secondary
- Calves — The calves assist in bending the knee, and pointing the toes rather than flexing them takes them out of the movement.
Common mistakes
- Hips lifting off the pad — on lying curls keep the hips pressed down; if they rise, the range is too long or the weight too heavy.
- Yanking the weight up — drive the heels toward the backside under control and squeeze at the top for a count.
- Dropping the weight down — the lowering half is where the hamstrings grow, so take three seconds to come back.
- Skipping the stretch on Nordics — on Nordic curls lower as far as you can control and use the hands to push back up rather than cutting the range.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Leg curls go after squats and deadlifts as a hamstring accessory. Superset them with leg extensions on the neighboring machine or with a back extension.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Lying Machine Leg Curl work?
The Lying Machine Leg Curl primarily works the hamstrings. It also involves the calves, which assist the movement and stabilise the joints.
Is the Lying Machine Leg Curl good for beginners?
Yes. The Lying Machine Leg Curl is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Lying Machine Leg Curl?
If you cannot do the Lying Machine Leg Curl, try the Machine Nordic Curl, the Seated Machine Leg Curl or the Bench Support Nordic Curl. Each of them trains the hamstrings through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Lying Machine Leg Curl, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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