How to Lying leg curl

What it is

A machine exercise where you curl a padded lever toward your glutes by bending the knees, isolating the hamstrings. It trains the hamstrings' knee-flexion function, complementing hip-hinge work like the Romanian deadlift.

Muscles worked

Primary: Hamstrings. Secondary: Calves.

How to perform it

Lie face down with the pad resting just above your heels and your knees just off the edge of the bench.
Grip the handles and brace so your hips stay down on the pad.
Curl the pad up toward your glutes by bending the knees, squeezing the hamstrings.
Lower under control to a full stretch without letting your hips pop up.

Common form faults

Hips lifting off the pad to help heave the weight. Reduce the load and keep the hips pressed down so the hamstrings do the work.
Rushing the lowering phase. Control the descent to a full stretch — the eccentric is valuable for hamstring growth and health.

Programming

Trains the hamstrings' knee-flexion role that hinges miss, so it pairs well with Romanian deadlifts. Usually 8–15 reps with a controlled tempo.

Frequently asked questions

Do I need leg curls if I do Romanian deadlifts?

They're complementary. Hinges like the RDL train the hamstrings' role at the hip, while leg curls train their role at the knee. Doing both covers the muscle more completely than either alone.

Lying or seated leg curl?

Both work the hamstrings effectively. The seated version trains them in a more lengthened position, which some evidence suggests is a slight advantage for growth, but either is a solid choice.