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Lying Leg Curl 101 Video Tutorial

Gym Main Variation Strength


Lying Leg Curl
Lying Leg Curl

Exercise Synopsis

Target Muscle Group


Secondary Targets




Force Type


Required Equipment

Lying Leg Curl Machine

Fitness Level










The Leg Curl exercise is a targeted and efficient strength training movement that concentrates on the lying leg curls, specifically targeting the hamstrings. Utilizing the Lying Leg Curl Machine, this exercise involves lying face down and securing the ankles under the padded lever, then curling the legs upward against resistance. The primary goal is to isolate and engage the hamstrings without involving secondary muscle groups. By exclusively focusing on the leg curls, this exercise aids in developing hamstring strength, improving flexibility, and fostering muscular balance in the posterior thigh region. The use of the Lying Leg Curl Machine ensures a controlled and supported range of motion, making it an effective choice for individuals looking to isolate and strengthen their hamstrings while minimizing stress on other muscle groups. Integrating Leg Curls into a well-rounded lower body workout can contribute to overall leg strength and enhance athletic performance.

How to Perform

  1. Customize the setup by choosing your preferred weight on the stack and adjusting the padding to match your leg length.

  2. Position yourself face down on the Lying Leg Curl Machine, ensuring the padding is just above your ankles to optimize the exercise's effectiveness.

  3. Initiate the movement by slightly lifting the weight off the stack, creating tension in the hamstrings.

  4. Concentrate on squeezing the hamstrings as you curl the weight upward, aiming for a full range of motion.

  5. Emphasize the contraction by squeezing the hamstrings at the top of the movement, and then gradually lower the weight to the starting position.

  6. Strive for controlled and deliberate repetitions to maximize the benefits of this exercise.

  7. Additionally, it's crucial to maintain proper form throughout, keeping your back aligned and avoiding unnecessary strain.

Incorporate this exercise into your routine for targeted hamstring development and overall lower body strength.


  1. Pay attention to pacing and range of motion when performing lying leg curls.

  2. Maintain control over the weight throughout the entire set to avoid using momentum.

  3. Focus on deliberate and controlled movements during the exercise.

  4. Lift the weight as high as possible and lower it smoothly without abrupt drops.

  5. Adhere to these guidelines to optimize the effectiveness of the exercise and target the hamstrings with precision.

  6. Emphasize the importance of proper form and gradual progression to prevent strain and promote muscular development.

How Not to Perform

  1. Refrain from using excessive weight that compromises form to avoid strain and potential injuries.

  2. Avoid rushing through the repetitions, as it diminishes effectiveness and increases the likelihood of injury.

  3. Concentrate on controlled movements, ensuring the hamstrings are doing the work throughout the entire range of motion.

  4. Lift the weight as high as comfortably possible and lower it gradually without allowing it to slam down.

  5. Avoid overarching the lower back or lifting the hips off the pad to prevent improper muscle engagement and potential discomfort.

To ensure optimal benefits from the Lying Leg Curl exercise while minimizing the risk of injuries and ensuring efficient energy utilization, maintaining a controlled, deliberate pace and focusing on strict form are crucial.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.








Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


Seated Leg Curl Machine