A lying hamstring curl is a classic leg curl machine exercise performed face down. It trains the hamstrings through knee flexion and is useful for building stronger, more balanced legs.
Quick facts about Lying Hamstring Curl
- Fact Lying hamstring curls are another name for prone or lying leg curls.
- Fact The hamstrings are the main target, with calves and glutes helping stabilize.
- Fact Slow lowering and stable hips matter more than using a very heavy weight.
Complete guide for people searching Lying Hamstring Curl
People usually search for Lying Hamstring Curl when they want clear setup steps, the muscles worked, common mistakes, and a simple way to add the exercise to a workout. The easiest way to use this guide is to read the setup section first, choose a light starting load, and only add difficulty after the movement feels controlled.
Good exercise pages should answer the exact question you typed into search. This guide explains what the movement is, how to adjust the equipment, which muscles are working, how to program sets and reps, and what to do if the exercise feels uncomfortable.
What is a lying hamstring curl?
A lying hamstring curl is performed on a leg curl machine while lying face down. You bend your knees to bring your heels toward your glutes, then lower the weight back down. It is one of the simplest ways to isolate the hamstrings.
How to set up a lying hamstring curl
- Adjust the ankle pad so it sits just above the ankles.
- Line your knees near the edge of the bench or machine pivot.
- Grip the handles and keep your hips pressed lightly into the bench.
- Choose a weight that allows a full range without lifting your hips.
How to perform lying hamstring curls
Curl your heels toward your glutes in a smooth arc. Pause briefly at the top, squeeze the hamstrings, and lower the weight slowly. Do not let the weight stack drop, because the eccentric lowering phase is important for hamstring strength.
Lying hamstring curl vs seated leg curl
Both train hamstrings, but they feel different. Lying curls are stable and beginner-friendly. Seated curls often create a stronger stretch because the hips are more flexed. Neither is automatically better; choose the one you can perform with control.
Programming for hamstring growth
Start with 2–4 sets of 8–15 reps. Keep 1–3 reps in reserve on most sets, especially while learning. Add reps before weight, and only progress when your hips stay down and your knees feel comfortable.
Related workout guides
Use these related guides to connect the exercise with the rest of your leg day, hamstring work, or core routine.
Safe training note
Use these guides for education only. Start light, warm up, stop if you feel sharp pain, and consult a qualified professional for injuries or medical conditions.