Exercises / Lying Leg Curl

Lying Leg Curl

Also known as: Prone hamstring curl, Lying hamstring curl, Machine leg curl

A prone knee curl. The pad pulls toward the hips, then returns under control.

Primary muscles
Hamstrings
Secondary muscles
Calves
Equipment
Machine (prone lying leg-curl machine)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Lying Leg Curl.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Two-panel photograph of a prone lying leg curl.
LyingLegCurlMachineExercise.JPG by GeorgeStepanek, CC BY-SA 3.0. License: CC BY-SA (share-alike). Source.
Line-art start on a lying leg-curl machine.
Lying leg curl machine 1.svg by Everkinetic, CC BY-SA 3.0. License: CC BY-SA (share-alike). Source.

Cues

  1. Lie face down with the kneecaps just off the pad and the roller on the lower calves, not the mid-foot.
  2. Grip the handles and keep the hips on the pad.
  3. Curl the heels toward the glutes in a smooth arc.
  4. Lower until the knees are almost straight without bouncing the stack.

Common mistakes

  • Hips rising off the pad so the low back does the work.
  • Using a short range and never reaching the glutes.
  • Letting the roller sit on the heels so it slips off mid-rep.

Safety

  • Do not yank the pad with the hips. Stop if you feel a sharp grab in the hamstring.