- Hamstrings
- Machine
- Beginner
Lying leg curl
The lying leg curl works your hamstrings, with your calves helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 10 to 15 reps.
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- Tip 1Hips pressed into the pad
- Tip 2Roller just above your heels
- Tip 3Slow on the way down
Where you should feel it
In the back of your thighs, from the knee up toward your glutes. Your calves help. If you feel it more in your lower back, your hips are lifting off the pad: lower the weight.
- Main muscles
- Biceps femoris and semitendinosus and semimembranosus
- Also working
- Gastrocnemius
How to do it
Lie face down on the machine with your knees just past the edge of the pad and the roller resting just above your heels.
Hold the handles, press your hips into the pad and keep them there for the whole set.
Bend your knees and bring the roller toward your glutes as far as your hips stay down.
Hold for 1 second and return slowly until your legs are almost straight, without letting the weight slam.
Common mistakes
Mistake
Your hips lift off the pad at the top of the curl.
How to fix it
Lower the weight and stop the curl where your hips still stay down.
Mistake
Knees on top of the pad, so the movement starts out jammed.
How to fix it
Slide down until your knees are just past the edge, lined up with the machine's pivot.
Mistake
Dropping the weight on the way down and using the bounce to curl again.
How to fix it
Count 2 seconds on the way down and start the next rep without resting at the bottom.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 8 to 12 | 3 | 60 to 120 s |
| Muscle and definition | 2 to 4 | 10 to 15 | 1 to 2 | 60 to 90 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
Standing leg curl
One leg at a time, standing, with your torso resting on the machine's pad.
Stability ball
Lying on your back with your heels on the ball, you pull the ball in while keeping your hips up.
Ankle weights
Lying face down on a bench with ankle weights. Works for light loads.
At home or with more support
At home: towel slider leg curl
Lying on your back on a smooth floor, heels on a towel. Lift your hips, pull your heels toward your glutes and slide them back out slowly.
Prefer more stability? Seated leg curl
Prefer to sit? On the seated leg curl your back rests on the pad and your thighs are held down by the top roller.
Taken? Swap it for one of these
They work the same main muscle.
Seated leg curl
Hamstrings · Machine
BeginnerStanding single-leg curl
Hamstrings · Machine
BeginnerStability ball leg curl
Hamstrings · Stability ball
Intermediate
Keep exploring
Hamstrings
18 exercises
Leg exercises on machines
15 exercises
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Exercise choice
Maeo S, Huang M, et al. Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Med Sci Sports Exerc. 2021;53(4):825-837.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026