Exercise guide · Legs & Glutes

Lying Machine Leg Curl

The lying leg curl targets your hamstrings face-down on a bench-style machine. Your hips stay pinned on the pad while you curl your heels toward your glutes against the weight.

Targets: Hamstrings
Equipment: Machine
Type: Isolation

Step by step

How to do the Lying Machine Leg Curl

Adjust the leg pad to rest on your lower calves or Achilles and position the hip pad on your upper thighs.
Lie face down with your knees just off the edge of the bench and ankles on the roller pad.
Grip the handles, brace your core, and keep hips pressed into the bench throughout.
Curl your heels toward your glutes until your hamstrings fully contract.
Pause briefly, then lower under control to full extension without hyperextending your lower back.
Complete all reps without lifting your hips off the pad.

Form cues

Hips glued to the bench
Curl with your heels, keeping toes relaxed
Full range—stretch at top, squeeze at bottom
Do not rush the negative

Common mistakes

Lifting hips to cheat the weight up
Partial reps that skip the stretch or contraction
Letting ankles slip off the pad
Jerking the weight with momentum

Muscles worked

Primary

Hamstrings

Secondary

None significant

Safety: Choose a weight you can lower under control. Avoid an extreme arch in your lower back at the bottom.

Alternatives

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