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Fact Checked
Fact Checked
This article was written by one of our team of experienced writers, and fact-checked by our experts or our editors. The numbers in parentheses (e.g., 1, 2, 3, etc.) throughout the article are reference links to peer-reviewed studies.
Our team of experts includes a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
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Lying Leg Curl: Master Form & Boost Hamstrings & Calves

Your Complete Lying Leg Curl Exercise Guide: From Basics to Expert Tips

Written by Dr. Malik

Updated by Matthew Magnante, ACE

Last Updated on11 August, 2024 | 5:13 AM EDT

Ask Question?

The lying leg curl is an effective isolation exercise for the hamstrings and anyone can perform the movement safely. It’s a great machine exercise which doesn’t require stabilization since you’re lying down on a bench and it’s also a great posterior chain strengthening exercise.

Now, the hamstrings largely contribute to athletic performance like jumping, running, and bending so it’s important that they are fully developed to keep up with your quads for optimal performance and aesthetics.

Since the lying leg curl isolates the hamstrings, no other muscles are involved and it’s a good finisher exercise to your compound movements.

Lying Leg Curl Details
Basic Information
Body Part
Legs
Primary Muscles
Gastrocnemius, Hamstrings
Secondary Muscles
Erector Spinae, Gluteus Maximus
Equipment
Leg Curl Machine
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Pull
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Hypertrophy
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Moderate (e.g., medium dumbbells, kettlebells)
Recommended Rep Ranges
GoalRep Range
Strength6-8
Hypertrophy6-12
Endurance15-20
Power3-6
Muscular endurance15-20
Stability core10-15
Flexibility mobility8-12
Similar Exercises
  • Frog Stretch: Unlock Flexibility for Hips and Thighs Today!
  • Engage Your Lower Body: Mastering Quarter Squats for Strength
  • Hindu Squat: Strengthen Your Legs and Core Effectively
  • Transform Your Legs: Master the Barbell Lunge for Strength

In this Exercise

  • Target Muscle Group: Hamstrings
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Leg curl machine
  • Difficulty: Beginner

Understanding the Lying Leg Curl

The lying leg curl, also known as the hamstring curl, is a go-to exercise that targets your hamstring muscles primarily. This exercise provides a thorough workout to the muscles at the back of your thighs, effectively aiding in strengthening, toning, and shaping your legs. But why exactly should we care about our hamstrings? Well, not only are strong hamstrings crucial for daily activities like walking and running, but they also play a key role in injury prevention and sports performance.

The Anatomy of the Lying Leg Curl

Lying Leg Curls
Lying Leg Curls

Here’s a deeper dive into the anatomy of the lying leg curl, focusing on the muscles that this exercise specifically targets:

Hamstrings

The hamstrings, situated at the back of your thigh, are the star performers during a lying leg curl. This group of muscles comprises three individual muscles – the biceps femoris, semitendinosus, and semimembranosus. During a lying leg curl, you primarily engage these muscles as you curl your legs towards your buttocks and then extend them back to the starting position.

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Biceps Femoris

The biceps femoris is one of the hamstring muscles and has two heads, long and short. The long head originates from the ischial tuberosity (the sitting bone), while the short head originates from the femur (thigh bone). Both heads combine and attach to the head of the fibula (the outer bone of your lower leg). This muscle is crucial for knee flexion and hip extension.

Semitendinosus

The semitendinosus, another hamstring muscle, originates from the ischial tuberosity and inserts onto the medial surface of the upper tibia (shin bone). It plays a pivotal role in flexing the knee, extending the hip, and internally rotating the knee when the knee is flexed.

Semimembranosus

The semimembranosus is the third hamstring muscle, originating from the ischial tuberosity and inserting onto the medial condyle of the tibia. It aids in knee flexion, hip extension, and internal rotation of the knee.

Gluteal Muscles

While the hamstrings are the primary focus, lying leg curls also activate your gluteal muscles – the gluteus maximus, medius, and minimus. These muscles, collectively known as your glutes, are responsible for the movement and stabilization of your hips.

Calves

Lastly, your calf muscles – the gastrocnemius and soleus – also get a workout during lying leg curls. These muscles play a supportive role, providing stability and control during the exercise.

In conclusion, while the lying leg curl is often considered a hamstring exercise, it indeed is a compound movement engaging multiple muscles across your lower body. Incorporating it into your fitness routine can help promote balanced muscular development and improve overall lower body strength.

Performing the Lying Leg Curl

Required Equipment

Before you jump into the exercise, make sure you have the right equipment. You’ll need a lying leg curl machine for this, which is commonly found in most gyms.

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The Correct Technique

Getting the technique right is the secret sauce to any effective exercise, and the lying leg curl is no exception. Here’s a step-by-step guide:

  1. Position yourself on the lying leg curl machine, with your torso flat against the bench and your legs fully extended.
  2. Secure your feet under the roller pad, just above your ankles.
  3. Curl your legs upwards, contracting your hamstrings until your knees form a 90-degree angle.
  4. Slowly lower the weight back down to the initial position.

Remember, slow and controlled movements are key!

Watch: How to do the Lying leg curl

Advanced Lying Leg Curl Tips and Tricks

Increasing the Intensity

Once you’ve got the hang of the lying leg curl, it’s time to take things up a notch. You can increase the intensity of your workout by adding more weight, performing more reps or sets, or even slowing down the lowering phase of the exercise.

Variations of the Lying Leg Curl

Feel like shaking things up a bit? There are numerous variations of the lying leg curl that you can incorporate into your routine. Some popular ones include the seated leg curl, standing leg curl, and the stability ball hamstring curl. Each variation adds its unique touch to the exercise, targeting your muscles from different angles and intensities.

Common Mistakes to Avoid

Avoiding common mistakes can mean the difference between a rewarding workout and a potential injury. Here are a few pitfalls to steer clear of:

  • Rushing the exercise: Always ensure slow and controlled movements for maximum effectiveness.
  • Using too much weight: Start with a weight you can handle comfortably, and gradually increase.
  • Not fully extending your legs: Make sure you complete the full range of motion.

Frequently Asked Questions

What is the lying leg curl exercise?

The lying leg curl is an exercise primarily targeting the hamstring muscles at the back of your thigh. It’s performed using a lying leg curl machine.

What muscles does the lying leg curl work?

The lying leg curl primarily targets your hamstrings but also engages your glutes and calves.

How can the lying leg curl aid in weight loss?

While the lying leg curl is not a direct fat-burning exercise, it contributes to weight loss by increasing muscle mass, which raises your metabolic rate.

Can the lying leg curl help athletes?

Yes, it can! Strong hamstrings are critical for sports performance, and the lying leg curl is an effective way to strengthen them.

What are some variations of the lying leg curl?

Variations include the seated leg curl, standing leg curl, and the stability ball hamstring curl.

What are some common mistakes to avoid when performing the lying leg curl?

Common mistakes include rushing the exercise, using too much weight, and not fully extending your legs.

Conclusion

The lying leg curl isn’t just an exercise; it’s a path towards better lower body strength, muscle tone, and overall fitness. With the comprehensive “Lying Leg Curl Exercise Guide” in your arsenal, you’re well-equipped to step up your fitness game. So, what’s stopping you from getting those hamstrings in top shape?

Interested in measuring your progress? Check out our strength standards for Lying Leg Curl, Seated Leg Curl, Hip Extension, and more.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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