Legs
The main muscle group listed for this exercise.
Exercise guide
Lying Leg Curls
Lying Leg Curls is a beginner-friendly leg exercise performed with a resistance machine. It also involves the glutes.
Machine
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Lying Leg Curls also involves glutes.
Strength
Movement pattern: curl. This is an isolation exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Lying Leg Curls
- 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.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
4-Day Upper Lower Split
A simple four-day split that gives each half of the body two quality sessions each week.
View workoutLeg Day Workout
A leg day that covers squat strength, posterior-chain work, and enough accessory volume to grow.
View workoutLower Body Workout
A lower-body template that covers squat strength, single-leg work, and posterior-chain volume.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Alternate Hammer Curl
Alternate Hammer Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseAlternate Incline Dumbbell Curl
Alternate Incline Dumbbell Curl is a beginner-friendly arm exercise performed with dumbbells.
View exerciseBarbell Curl
Barbell Curl is a beginner-friendly arm exercise performed with a barbell.
View exerciseBarbell Curls Lying Against An Incline
Barbell Curls Lying Against An Incline is a beginner-friendly arm exercise performed with a barbell.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Lying Leg Curls.
What muscles does Lying Leg Curls work?
Lying Leg Curls primarily trains the legs and also involves the glutes.
Is Lying Leg Curls beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Lying Leg Curls?
This variation uses a resistance machine.
Track this exercise for free in Logbook.
Once the movement is in your plan, use Logbook to record sets, reps, load, and progress without guessing what happened last week.