Lying Leg Curl

The Lying Leg Curl is a fundamental machine-based hamstring isolation exercise that develops posterior chain strength and muscular endurance while providing a safe, stable training environment. This movement is ideal for all fitness levels and those seeking targeted hamstring development, strength balancing, and injury prevention. The lying position provides stability while allowing substantial hamstring isolation and strength development with proper machine adjustment.

NASM’s evidence-based approach recognizes machine-based leg curls as effective for isolating hamstring muscles and building balanced leg development. The lying leg curl improves hamstring strength, develops muscular endurance, supports knee health, and translates to improved pulling power and athletic performance.

How to Perform A Lying Leg Curl

Step 1: Setup

Lie face down on the leg curl machine with your legs extended and the pad positioned just above your ankles. Ensure your hips remain on the machine throughout the movement.

Step 2: Brace/Position

Position both legs under the pad with your knees bent at approximately 90 degrees. Engage your core and position your hands on the machine for stability.

Step 3: Execute/Drive

Curl the pad upward by flexing your hamstrings, bringing your heels toward your glutes while maintaining controlled movement. Focus on hamstring contraction throughout the exercise.

Step 4: Return/Descent

Extend your legs to return to the starting position with control, maintaining tension in the hamstrings. Stop just short of full extension to maintain continuous muscular tension.

Muscles Worked

Primary Muscles:

• Hamstring Group (Biceps Femoris, Semitendinosus, Semimembranosus) -- primary mover for knee flexion and hamstring curling motion

Secondary Muscles:

• Gastrocnemius
• Calf Muscles

Common Mistakes

• Using excessive weight that compromises form or causes jerky movements
• Not achieving full range of motion, which limits hamstring activation
• Jerky or uncontrolled movements, which reduce time under tension
• Moving too quickly without controlling concentric and eccentric phases equally
• Allowing the hips to shift or rotate during the movement

Lying Leg Curl Variations

• Lying Leg Curl Single Leg
• Lying Leg Curl Two Leg Concentric Single Leg Eccentric
• Seated Leg Curl
• Romanian Deadlift Barbell

As part of NASM's evidence-based approach to movement and strength training, the lying leg curl reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the lying leg curl into individualized programs based on each client's assessment results.

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