Lying Leg Curl: How-to, Tips & More
The Lying Leg Curl is a beginner isolation exercise for your hamstrings. You do it with lying leg curl machine. It is a good fit when your goal is muscle growth.
Muscles worked
Hamstrings
Primary
How to do the Lying Leg Curl
- Lie face down with the pad just above your heels.
- Hold the handles and keep your hips down.
- Curl your heels toward your glutes.
- Lower slowly until your legs are almost straight.
Lying Leg Curl tips
- Do not let your hips lift off the pad.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Lying leg curl machine
Type
Isolation
Lying Leg Curl alternatives
More hamstrings exercises
B Stance Romanian Deadlift
Dumbbells
Band Good Morning
Resistance band
Band Leg Curl
Resistance band
Barbell Single Leg Romanian Deadlift
Barbell
Bodyweight Good Morning
Bodyweight
Bodyweight Single-Leg Deadlift
Bodyweight
Frequently asked questions
What muscles does the Lying Leg Curl work?
The Lying Leg Curl mainly works your hamstrings.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Lying Leg Curl good for beginners?
Yes. The Lying Leg Curl is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Lying Leg Curl?
You need lying leg curl machine.
Add Lying Leg Curl to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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