Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Lying Leg Curl
HamstringsBeginner

Lying Leg Curl

A machine exercise performed face down, curling a padded lever towards the glutes. It isolates the hamstrings through knee flexion.

Sign in to add to your day

Primary muscles

  • Hamstrings

Secondary muscles

  • Calves (Gastrocnemius)
Sets
3
Reps
10–15
Rest
60–90s

How to perform

Lying Leg Curl movement

Main muscles working (thicker lines)

Starting position

Lie face down on the machine with knees just off the edge of the pad and the ankle pad resting just above your heels. Hold the handles.

  1. 1

    Press your hips into the pad.

  2. 2

    Curl your heels towards your glutes as far as comfortable.

  3. 3

    Pause briefly at the top.

  4. 4

    Lower the weight slowly to full extension.

Breathing: Exhale as you curl, inhale as you lower.

Coaching tips

  • Hips stay down

  • Slow on the way down

  • Full range

Common mistakes

  • Hips lifting off the pad

  • Swinging the weight

  • Cutting the range short

Safety notes

  • Align your knees with the machine's pivot point before starting.

Details

Body parts
Hamstrings · Lower Body
Equipment
Machine
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dumbbell Leg CurlIntermediate→
  • Manual Resistance Leg CurlBeginner→
  • Seated Leg CurlBeginner→

Easier Variations

  • Resistance Band Leg CurlBeginner→

Variations

  • Standing Leg CurlBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.