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Lying Leg Curl

Lying Leg Curl trains 2 of the 18 muscle groups Full Coverage tracks: Hamstrings 95%, Calves 15%.

Accessory Level: Beginner Machines Pull Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Lying Leg Curl - Start position
Start position
Lying Leg Curl - Finish position
Finish position

How to do it

  1. Lie face down with the pad resting just above your heels.
  2. Grip the handles and keep your hips pressed into the bench.
  3. Curl your heels toward your glutes.
  4. Squeeze at the top, then lower slowly.
  5. Hips stay down. Letting them rise turns the curl into a hip movement and takes tension off the hamstrings.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Seated Leg Curl, it loads every muscle to the same degree. Compared with the Single-Leg Press, it loads Quads 100 points lower, Hamstrings 80 points higher, Glutes 50 points lower.

Other ways to train this

Other exercises for the Hamstrings

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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