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All hamstrings exercisesHamstrings · Gym

Lying Leg Curl

Isolated knee-flexion. Squeeze hard at the top.

BeginnerLeg curl machine3 × 10–15
Lying Leg Curl demonstration thumbnail — How to Lying Leg Curl | Proper Technique, Set Up, & Mistakes
HamstringsLeg curl machine

Lying Leg Curl

Demo · Physique Development

Verified Lying Leg Curl demonstration by Physique Development. Click to play.

How to do the Lying Leg Curl

  1. 1Full ROM
  2. 2Point toes for gastroc bias / flex for hamstring bias
  3. 3Pause up top

Benefits of the Lying Leg Curl

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • A fixed, stable path so you can safely push close to technical failure
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services