Lying Leg Curl
Quick Information
Category
Hypertrophy
Difficulty
Beginner
Equipment
Machine
Primary muscle group
Hamstrings
Secondary muscle groups
Gastrocnemius, Gluteus Maximus
Movement pattern
Knee Flexion
Training goal
Hypertrophy
Sport
General Athletic Development, Bodybuilding, Football, Soccer, Rugby
Overview
Purpose. Build hamstring size and knee flexion strength.
How it fits the system. A beginner-level knee flexion entry in the Hypertrophy section, programmed to develop hypertrophy. Related work in the library: Slider Adductor Slide and Adductor Machine.
Primary muscles
Hamstrings
Secondary muscles
Gastrocnemius, Gluteus Maximus
Movement pattern
Knee Flexion
Equipment
Machine
Difficulty
Beginner
How to Perform
- Lie face down with the knees just off the end of the pad.
- Set the roller just above the heels.
- Hold the handles and keep the hips down on the bench.
- Curl the heels towards the glutes.
- Squeeze at the top for a moment.
- Lower under control to a full stretch.
Coaching Cues
- Keep the hips pressed into the bench.
- Point the toes to bias the hamstrings.
- Control the lowering phase.
Common Mistakes
- Lifting the hips to gain range.
- Using so much load that the range shortens.
- Dropping the weight back down.
Progressions & Regressions
Progressions
Add load or perform single-leg curls.
Regressions
Reduce load and use a partial range.
When to Use It
When to use
As direct hamstring work alongside hinge patterns.
When not to use
With acute hamstring strain symptoms.
Programming
3 sets of 8 to 15 reps.
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