1 / 6Lying Leg Curl
Curling your heels toward your glutes on a machine trains the hamstrings, the back of the thighs, and balances strong quads.
Legs
- Level
- Beginner
- Equipment
- Machine
- Main muscle
- Legs
- Also works
- —
- Beginner sets
- 3 × 10–15
- Rest
- 60 seconds
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See the app · coming soonHow to do it
- 1Lie face down with the pad just above your heels.
- 2Hold the handles and keep your hips on the bench.
- 3Curl your heels toward your glutes.
- 4Lower slowly.
Common mistakes
- Lifting the hips off the bench
- Jerking the weight up
- Cutting the range short at the top
Tips
- Keep your hips pressed into the pad
- Curl until the pad nearly touches your glutes
- Lower slowly to straight legs
Questions
Why train hamstrings separately?
They're often weaker than the front thighs. Balanced legs are stronger and less prone to strains.
Lying or seated curl?
Both train the hamstrings well. Use whichever your gym has, or alternate.
More Legs exercises
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