How to do the Lying Leg Curl
Step by step
- Lie face down on the machine with the roller pad resting just above your heels.
- Line your knees up just off the edge of the pad and grip the handles.
- Curl your heels up toward your glutes by bending the knees.
- Squeeze at the top, then lower the pad slowly under control.
The thing people get wrong
Keep your hips pinned to the pad and do not arch your low back - lifting the hips to swing more weight takes the work off the hamstrings.
Coaching cue
Pull your toes toward your shins so your calves do not take over the curl.
Stay safe
Set the roller just above your heels, not on your Achilles tendon, or it will dig in.
Muscles worked
- Primary: Hamstrings
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.