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Hamstrings · Beginner

Lying Leg Curl

Lying machine curl for controlled hamstring isolation.

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Lying Leg Curl demonstration

Exercise overview

Training details

Hamstrings

Equipment

Leg Curl Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on the leg-curl machine with knees aligned to the pivot.
  2. 02Set the ankle pad just above the heels and hold the handles.
  3. 03Curl the heels toward the glutes without lifting the hips off the pad.
  4. 04Pause when the hamstrings are fully shortened.
  5. 05Lower the pad slowly until the knees are nearly straight.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionNordic Hamstring CurlRelated variationPartner Nordic CurlRelated variationInverse Leg Curl with Bench Pads

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lying Leg CurlComparable substituteGliding Leg CurlComparable substituteBand Prone Single-Leg CurlComparable substituteBarbell Good Morning

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