Lying Leg Curl: how to do it right
In short: The lying leg curl isolates the hamstrings in knee flexion, with maximal tension at mid-range.
How to do it, step by step
- 1Lie face down, kneecap just at the edge of the bench, pad resting above the heels, not on the calf.
- 2Grab the handles and press your hips into the bench to lock the pelvis.
- 3Bend your knees to bring the pad toward your glutes, without lifting your thighs.
- 4Actively drive through the middle zone with no jerk, that is where the tension is highest.
- 5Come back under control through the whole range, without dropping the weight at the end of the range.
- 6Keep a continuous rhythm, with no dead time or letting go at the top or bottom.
The mistake to avoid
Don't lift your hips off the bench to bring your heels in.
Other common mistakes
- Lifting your hips off the bench to help: keep your pelvis pressed down, otherwise you shift the effort to your back.
- Placing the pad on the calf: position it above the Achilles tendon for real leverage on the knee.
- Swinging and using momentum in the middle zone: slow down and control, that is where the hamstrings must work.
- Neglecting the return by letting the weight drop: brake the eccentric to recruit more fibers.
Muscles worked
- Main:
- Hamstrings
The hamstrings are the main mover: biceps femoris (long and short head), semitendinosus and semimembranosus, which bend the knee. Lying down, the hip stays neutral, which limits the stretch on the part that crosses the hip and concentrates the work on knee function. The calves (gastrocnemius) contribute marginally as stabilizers.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Lie face down, kneecap just at the edge of the bench, pad resting above the heels, not on the calf. Grab the handles, press your hips into the bench and bring the pad toward your glutes by bending your knees, without lifting your thighs. Come back braking through the whole range.
How far down should I go?
Go for the full range you can control, bring the pad toward your glutes without squirming. The tension is maximal at mid-range, around 90 degrees of flexion, so do not rush the middle zone and do not bounce at the bottom. Smooth, continuous movement from start to finish.
I don't feel anything, is that normal?
You should feel the back of your thighs. Point your toes slightly toward your shins to recruit the hamstrings more and the calves less. Do not overload: too heavy a weight makes your pelvis lift and you lose the isolation. Prioritize control and feel in the middle zone.
How fast should I do the movement?
Brake the return, where the hamstrings lengthen, over 2 to 3 seconds, then bring the heels up firmly but under control. Actively drive through the middle zone with no jerk, that is where the muscle works the most. No dead time or letting go at the top or bottom.
How should I breathe?
Breathe out as you bring your heels toward your glutes, breathe in on the return while the hamstrings lengthen. Keep a light abdominal brace and your pelvis pressed down to lock the position and avoid arching.