Lever Lying Leg Curl
The lying leg curl is one of the most direct hamstring exercises available, complementing hip-hinge movements like deadlifts for complete hamstring development.
Equipment
Machine
Difficulty
intermediate
Sets & reps
3 sets · 12-15 reps
Muscles worked
Hamstrings, Calves (secondary)
A machine isolation exercise performed lying face down, curling the legs to target the hamstrings directly.
How to do it
- Lie face down on the machine with the pad resting just above your heels.
- Grip the handles to stabilize your upper body.
- Curl your legs up by bending your knees, bringing your heels toward your glutes.
- Squeeze your hamstrings at the top of the movement.
- Lower back down under control to full leg extension.
Coaching tips
- Keep your hips pressed into the pad throughout — lifting them up reduces hamstring involvement.
- Avoid using momentum to jerk the weight up.
- A slow, controlled lowering phase builds more hamstring strength than a fast one.
Common mistakes
- Lifting the hips off the pad to curl more weight.
- Using a fast, jerky motion instead of controlled reps.
Frequently asked questions
Lying or seated leg curl — does it matter?
Both train the hamstrings effectively; lying curls tend to allow a bit more range of motion, while seated curls can feel more stable for some lifters.
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