Lying Leg Curl

Target Muscle: Hamstrings Legs
Equipment: Leg Extension/Curl
Level: Intermediate
Lying Leg Curl

The Lying Leg Curl is a fundamental hamstring isolation exercise performed face-down on a dedicated machine. Unlike the seated version, the lying position places the hamstrings under tension from a fully lengthened starting position — the hips are slightly flexed, which pre-stretches the hamstrings across both the hip and knee joints. This dual-joint stretch increases recruitment of the biceps femoris long head, making lying leg curls excellent for building hamstring thickness and sprinting power. The prone position also eliminates any momentum or hip drive, forcing the hamstrings to do all the work. It is an essential complement to squats and deadlifts for complete posterior chain development.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Lie face-down on the machine with your knees just past the edge of the pad — the pivot point should align with your knee joint

  2. Step 2

    2. Hook your ankles under the roller pads — the pad should sit on your lower Achilles, not mid-calf

  3. Step 3

    3. Grip the side handles firmly and press your hips into the pad — do not allow your hips to rise during the movement

  4. Step 4

    4. Curl your legs toward your glutes in a smooth arc, squeezing your hamstrings hard at peak contraction

  5. Step 5

    5. Hold briefly at the top, then lower the weight under control — at least 2 seconds on the eccentric

  6. Step 6

    6. Stop just short of full extension to maintain constant tension on the hamstrings

Pro Tips

  • Keep your hips pressed firmly into the pad throughout the set — if your hips lift, you are using glutes and lower back to assist, reducing hamstring work. Point your toes slightly (plantarflexion) to reduce gastrocnemius (calf) contribution and increase hamstring isolation. If one hamstring is weaker, incorporate single-leg lying curls to address imbalances. Avoid hyperextending your lower back at the top of the curl — the range of motion should come from knee flexion only. For advanced lifters, try 21s: 7 partials from bottom to mid-range, 7 from mid-range to top, 7 full reps.