What should I feel during Lying leg curl?

Hamstrings shorten against the pad; no hip lift until final rep.

What are common mistakes with Lying leg curl?

Hips popping up to cheat range — removes hamstring stretch; Jerking the concentric — tension lives in control; Stopping short at the top — cuts peak contraction

How do I progress Lying leg curl?

Add load; introduce a 2s pause at peak contraction.

What can I do instead of Lying leg curl?

Seated leg curl, Nordic curl, Slider leg curl

Lying leg curl

Pad just above heels, hips flat on bench, curl through full range.

family=leg curlpattern=knee flexionforce=pullmechanic=isolationequipment=machine

Muscles

muscle emphasis · training guidance

hamstringsPRIME

Primary: hamstrings
Supporting: None listed

Mechanics

Pattern: knee flexion
Equipment: machine
Geometry: Variable Range
Target feel: Hamstrings shorten against the pad; no hip lift until final rep.
Progression: Add load; introduce a 2s pause at peak contraction.
Regression: Seated leg curl if prone position causes low back compression.

Common errors

Hips popping up to cheat range — removes hamstring stretch
Jerking the concentric — tension lives in control
Stopping short at the top — cuts peak contraction

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The machine fixes the movement path, reducing stabilizer demand and letting you focus on the target muscle.

Substitutions

Seated leg curl
Nordic curl
Slider leg curl

Wall sit (60–90 s isometric) Same pattern: knee flexion · Antagonist pairing: hamstrings / quads
Hack squat Shared equipment: machine · Antagonist pairing: hamstrings / quads
Leg extension (3s eccentric) Shared equipment: machine · Antagonist pairing: hamstrings / quads
Leg press Shared equipment: machine · Antagonist pairing: hamstrings / quads
Pendulum squat Shared equipment: machine · Antagonist pairing: hamstrings / quads

See all 28 hamstrings exercises in the Atlas

Progression ladder

Beginner / regression: Seated leg curl if prone position causes low back compression.
Standard: Lying leg curl
Advanced / progression: Add load; introduce a 2s pause at peak contraction.

Atlas metrics

Movement pattern: knee flexion
Primary target: hamstrings
Supporting muscles: None listed
Equipment: machine
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Lying leg curl?: Pad just above heels, hips flat on bench, curl through full range.
What should I feel during Lying leg curl?: Hamstrings shorten against the pad; no hip lift until final rep.
What are common mistakes with Lying leg curl?: Hips popping up to cheat range — removes hamstring stretch; Jerking the concentric — tension lives in control; Stopping short at the top — cuts peak contraction
How do I progress Lying leg curl?: Add load; introduce a 2s pause at peak contraction.
What can I do instead of Lying leg curl?: Seated leg curl, Nordic curl, Slider leg curl

Lying leg curl verified exercise line-art diagram.

The movement · Knee (curl) 4°→118°

Lying leg curl: isolation pattern, 2000 ms rep trace, engine-derived.

Train Lying leg curl in Gym Mode → Browse the public Atlas →