Lying Leg Curl

Lying Leg Curl is a beginner isolation pull using machine. It loads Hamstrings.

Why this lift

The Lying Leg Curl is a beginner isolation pull lift. It primarily loads Hamstrings. Calves help. You need machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Lying Leg Curls.

Hinges and curls train the hamstrings. If your deadlift round-off always starts at the floor, this is usually the missing piece. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Hamstrings
• Secondary: Calves

Setup

• Set machine so the target joint can move and nothing else has to.

How to do it

1. Take Hamstrings through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Lying Leg Curl as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Lying Leg Curl does not agree with you, Barbell RDL trains Hamstrings with a different setup.

Related lifts

• Barbell RDL Hamstrings
• Cable RDL Hamstrings
• Dumbbell RDL Hamstrings
• Glute Ham Raise Hamstrings
• Good Morning Hamstrings
• Kettlebell Deadlift Hamstrings

FAQ

What muscles does the Lying Leg Curl work?

The Lying Leg Curl works Hamstrings (primary), Calves (secondary).

What equipment do I need for the Lying Leg Curl?

You need machine.

Is the Lying Leg Curl suitable for beginners?

Yes. The Lying Leg Curl is marked beginner in this catalog. Start lighter than you think and film one set from the side.