Upper legs

Lying Leg Curl

Bending your knees while lying face down: direct isolation for your hamstrings.

Also known as: hamstring curl, prone leg curl

Level: Beginner
Equipment: Leg Curl
Type: Isolation

Movement

Muscles worked

Lying Leg Curl muscle map: hamstrings and calves highlighted on the front and back of the body

How to do it

Lie face down with your knees just off the edge of the pad and the roller above your ankles.
Hold the handles and press your hips into the pad.
Curl the roller toward your glutes.
Lower slowly until your legs are almost straight.

Form cues

Your hips stay on the pad.
Slow lowering; your hamstrings work hard there.
Pull your toes toward your shins for more hamstring.

Common mistakes

Lifting your hips to move the weight: reduce the load.
Dropping the roller: control the lowering.
Short range: get almost straight at the bottom.

Sets and reps

3-4 sets of 10-15 reps with 60-90 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from the lying leg curl.

Single-leg lying curl
One side at a time to even out strength.
Leg Curl · Intermediate
How to do it
1. Lie face down on a lying leg curl machine.
2. Position one ankle under the pad, keeping the other foot off the machine.
3. Curl the working leg by bringing your heel toward your glute.
4. Squeeze the hamstring at the top.
5. Lower the leg back down under control.
6. Complete reps on one side, then switch.
Primary
Hamstrings
Secondary
Calves
Stability ball leg curl
Lying on your back, roll the ball in with your heels: no machine needed.
Stability Ball · Intermediate
How to do it
1. Lie face-up on the floor with your heels and lower calves on top of a stability ball, arms out for balance.
2. Press through the heels to raise your hips into a straight line from shoulders to ankles.
3. Keeping the hips up, bend the knees to roll the ball toward your glutes.
4. Extend the legs back out under control without dropping the hips.
5. Complete all reps, then lower the hips and step off the ball.
Primary
Hamstrings
Secondary
Calves, Glutes
Suspension trainer hamstring curl
Heels in the straps, hips up: hamstrings and glutes.
Suspension Trainer · Intermediate
How to do it
1. Lie on your back with heels in the suspension trainer cradles, knees bent at 90 degrees.
2. Lift your hips off the floor, creating a straight line from knees to shoulders.
3. Extend your legs forward, maintaining hip elevation and core tension.
4. Pull your heels back towards your glutes, contracting your hamstrings forcefully.
5. Control the movement, avoiding any drop in hip height throughout the set.
Primary
Hamstrings
Secondary
Calves, Glutes