How to Do the Lying Leg Curls
Beginner legs exercise with machine.
The Lying Leg Curls is a beginner-level legs exercise that puts focused tension on the hamstrings, using machine. As an isolation movement it lets you target the hamstrings directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. It slots into most gym setups, and SSS Workout Assistant will program it automatically when it fits your goal and available equipment.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Hamstrings
- Equipment
- Machine
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Lie face down on the leg curl machine with your knees just off the end of the bench.
- 2Place the pad on the back of your lower legs, just above your heels.
- 3Hold the handles and press your hips into the bench.
- 4Curl your heels toward your glutes as far as you can.
- 5Squeeze your hamstrings at the top.
- 6Lower the weight slowly until your legs are straight.
How to program the Lying Leg Curls
- Use the Lying Leg Curls later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add a small amount of load only after you can hit the top of your rep range with clean form.
Lying Leg Curls alternatives
No machine? These train the same hamstrings, grouped by what you have available.
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Lying Leg Curls is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Lying Leg Curls with a move for the opposing muscles — the Leg Extensions (quadriceps) or the Seated Straight-Leg Raise (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Lying Leg Curls can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Lying Leg Curls automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Lying Leg Curls work?
The Lying Leg Curls primarily targets the hamstrings within the legs muscle group.
What equipment do I need for the Lying Leg Curls?
You need machine to perform the Lying Leg Curls.
Is the Lying Leg Curls a compound or isolation exercise?
The Lying Leg Curls is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Lying Leg Curls should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Lying Leg Curls good for beginners?
Yes — the Lying Leg Curls is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Lying Leg Curls?
Good substitutes that train the same hamstrings include the Glute-ham Raise (bodyweight), the Nordic Hamstring Curl (bodyweight), the Dumbbell Stiff Leg Deadlift (dumbbell). Pick the one that matches the equipment you have.
Can I do the Lying Leg Curls at home?
It's usually done in a gym because it needs machine. At home, substitute a dumbbell or bodyweight variation that trains the same legs.
