Leg Curl - Lying (Machine)

Lie face down. Curl your heels towards your glutes. Keep your hips pressed firmly into the pad to prevent your lower back from taking over.

Quick facts

Primary and secondary muscle groups targeted by this movement.

hamstrings

calves

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine so that the pad is positioned just above your ankles.
- Lie down on your stomach on the machine, ensuring your knees are just off the edge of the bench.
Step 2Position Your Legs
- Place your legs straight out behind you, with your feet resting against the padded lever.
- Make sure your hips are pressed against the bench and your body is aligned.
Step 3Adjust the Machine
- Set the weight on the machine according to your fitness level.
- Ensure that the machine is properly adjusted for your height to avoid any strain.
Step 4Engage Your Core
- Tighten your core muscles to stabilize your body during the movement.
- Keep your head and neck in a neutral position, looking down at the floor.
Step 5Perform the Curl
- Flex your knees to lift the padded lever towards your glutes, squeezing your hamstrings at the top of the movement.
- Keep your hips down and avoid lifting them off the bench.
Step 6Lower the Weight
- Slowly lower the padded lever back to the starting position, fully extending your legs.
- Control the movement to avoid any sudden drops that could cause injury.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully exit the machine.
- Ensure to adjust the machine back to its original settings for the next user.