Lying Leg Curl
Muscles worked: Hamstrings.
How to do it
- Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves).
- Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine.
- As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad.
- As you inhale, bring the legs back to the initial position.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Hips stay down - no lifting
- Slow negative, full stretch
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Romanian Deadlift - hamstrings
- Good Morning - hamstrings
- Seated Leg Curl - hamstrings
- Dumbbell RDL - hamstrings
Track the lying leg curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.