Lying face-down on the machine and curling the heels toward the glutes is a classic hamstring isolation exercise. It is simple and effective for building the muscles on the back of the thigh.
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3
Sets
15
Reps
Machine
Equipment
6.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
📋 How To Perform Lying Leg Curl
1
Lie face-down on the machine, pad positioned just above your heels.
2
Grip the handles for stability, hips pressed into the pad.
3
Curl your heels up toward your glutes, squeezing your hamstrings.
4
Lower slowly back down under control.
5
Don't let your hips lift off the pad during the movement.
💡 Benefits of Lying Leg Curl
Builds the hamstrings in a lengthened and shortened range, and supports the knee and hip. It is easy to progress and train close to failure safely.
📈 Sets, Reps & Programming
Do 3 sets of 10 to 15 reps with a controlled tempo. Adjust the pad so it sits just above the heels, and keep the hips pressed down.
⚠️ Common Mistakes to Avoid
Lifting the hips off the pad
Swinging the weight up with momentum
Using a very short range of motion
✅ Pro Tips
Press the hips into the pad throughout the rep so the lower back stays flat
Lower the weight slowly and under control
🛡️ Safety Notes
Safe when done with a controlled tempo. Use a pad adjusted to above the heels, and avoid slamming the weight stack.
