Machine Lying Leg Curl
Lying face down, curl the heels toward the glutes, pausing at peak contraction before a slow return.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Hamstrings
- Equipment
- Machine
- Movement
- Hinge
How to do the Machine Lying Leg Curl
The lying leg curl has you lie face down on a machine and bend your knees against a padded lever. It trains the knee-bending role of the hamstrings, which hinge exercises like deadlifts load less.
Set up
- 1Lie face down with your knees a little past the edge of the bench, lined up with the pivot.
- 2Set the ankle pad on the back of your lower legs above your heels.
- 3Hold the handles and press your hips into the pad.
The movement
- 1Curl your heels toward your glutes.
- 2Pause briefly at the top.
- 3Lower slowly until your knees are nearly straight.
Cues
- Hips pressed into the pad
- Curl, pause, lower slowly
- Toes pulled toward your shins
- Full range every rep
Common mistakes
- Hips lifting off the bench.
- Lower the weight and keep your hips pinned so the hamstrings cannot hand off the work.
- Jerking the weight up.
- Start each rep smoothly and lift under control.
- Stopping short at the bottom.
- Let your knees nearly straighten before the next rep.
Also works: Calves
Make it easier
Use the Machine Seated Leg Curl, which holds your hips in place, or a lighter load with a slow tempo.
Make it harder
Take three to four seconds on each lowering, or progress to the Nordic Hamstring Curl.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the hamstrings, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Lying Leg Curl work?
- The Machine Lying Leg Curl mainly works the hamstrings.
- What equipment do you need for the Machine Lying Leg Curl?
- A machine.
- How many sets and reps of the Machine Lying Leg Curl?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Lying Leg Curl?
- Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.
Program it for your clients
Coaches add the Machine Lying Leg Curl to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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