Lying leg curl
Pad just above heels, hips flat on bench, curl through full range.
family=leg curlpattern=knee flexionforce=pullmechanic=isolationequipment=machine
Muscles
- 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.
Watch for
- Hips popping up to cheat range — removes hamstring stretch
- Jerking the concentric — tension lives in control
- Stopping short at the top — cuts peak contraction
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
Related exercises
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: isolation pattern, 2000 ms rep trace, engine-derived.