Lying Leg Curls
A beginner isolation strength exercise that works the hamstrings, using a machine.
Starting position
End position
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.
Muscles Worked
Alternatives to Lying Leg Curls
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Ball Leg Curl
A beginner isolation strength exercise that works the hamstrings, using an exercise ball.
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2
Seated Leg Curl
A beginner isolation strength exercise that works the hamstrings, using a machine.
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3
Standing Leg Curl
A beginner isolation strength exercise that works the hamstrings, using a machine.
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4
Platform Hamstring Slides
A beginner isolation strength exercise that works the hamstrings.
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5
Prone Manual Hamstring
A beginner isolation strength exercise that works the hamstrings.
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6
Seated Band Hamstring Curl
A beginner isolation strength exercise that works the hamstrings.
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7
Stiff-Legged Dumbbell Deadlift
A beginner compound strength exercise that works the hamstrings, using dumbbells.
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8
Smith Machine Stiff-Legged Deadlift
A beginner compound strength exercise that works the hamstrings, using a machine.
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9
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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10
Deadlifts
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Frequently Asked Questions
What muscles do lying leg curls work?
Lying Leg Curls primarily works the hamstrings.
What equipment do I need for lying leg curls?
Lying Leg Curls uses machines.
Lying Leg Curls: is it suitable for beginners?
Yes. Lying Leg Curls is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of lying leg curls?
Ball Leg Curl, Seated Leg Curl, Standing Leg Curl train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my lying leg curls reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; lying leg curls can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Lying Leg Curls with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.