Lying Leg Curls: How to Do It, Muscles Worked & Benefits
Animated demoLying leg curls isolate the hamstrings by curling the pad toward your glutes. Strong hamstrings protect the knees and balance out quad-heavy training.
What is the lying leg curls?
Lying leg curls isolate the hamstrings by curling the pad toward your glutes. Strong hamstrings protect the knees and balance out quad-heavy training.
The lying leg curls is beginner-friendly and a isolation movement. Isolation exercises move one main joint, which lets you focus on a specific muscle, fix weak points and add extra training volume without tiring the whole body. You can do it in a gym, which makes it easy to fit into almost any routine.
Muscles worked
The main muscles trained by the lying leg curls are the hamstrings.
Hamstrings (primary)
The hamstrings run down the back of the thigh. They bend the knee and extend the hip. Strong hamstrings protect the knees and balance out the quads.
How to do the lying leg curls: step by step
- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
- As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.
Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.
Benefits of the lying leg curls
- Isolates the hamstrings
- Helps protect the knees
- Balances quad work
- Easy to learn
Like all resistance training, the lying leg curls also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.
Common mistakes to avoid
- Hips lifting off the bench
- Kicking the weight up
- Short range
- Fast lowering
Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.
Form tips from a trainer
- Pad just above the heels
- Press the hips into the bench
- Curl as high as you can and squeeze
- Lower for 2–3 seconds
How to breathe
Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.
Sets and reps by fitness level
| Level | Sets × reps | Rest | Frequency |
|---|---|---|---|
| Beginner | 2 × 12 | 60–90 sec | 2× per week |
| Intermediate | 3 × 10–12 | 60–120 sec | 2× per week |
| Advanced | 4 × 10–15 | 90–180 sec | 2–3× per week |
Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.
Easier and harder variations
Make it easier
- Lighter weight
Make it harder
- Single-leg curls
- Seated leg curls
Lying Leg Curls for men and women
The technique of the lying leg curls is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.
You will find this exercise in these HelloMyTrainer programs:
- Men's Beginner Gym Workout Plan (3-Day Full Body)
- Men's Intermediate Gym Program (4-Day Upper / Lower Split)
- Advanced Push / Pull / Legs Gym Program for Men (6 Days)
- Women's Beginner Gym Workout Plan (3-Day Full Body)
- Women's Intermediate Gym Program (4-Day Glute & Toning Split)
- Advanced Gym Program for Women (5-Day Glute & Strength Split)
Safety tips
- Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
- Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
- If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
- Make sure benches, chairs, steps and bars are stable and can hold your weight.
Frequently asked questions
What muscles does the lying leg curls work?
The lying leg curls mainly works the hamstrings.
Is the lying leg curls good for beginners?
Yes. It is a beginner-friendly exercise. Start with the beginner sets and reps above and focus on clean technique.
How many sets and reps of the lying leg curls should I do?
Beginners: 2 × 12. Intermediate: 3 × 10–12. Advanced: 4 × 10–15. Train each muscle group about twice per week.
Can I do the lying leg curls at home?
This version needs gym equipment. At home, try Lighter weight instead.
How often should I train with the lying leg curls?
Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.
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