Lying Leg Curl
Lying Leg Curl is a resistance exercise - strength exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Gluteus maximus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Lie down
Lie face down and align your knees with the machine axis.
- Roller
Position the pad on your lower calves, not on the Achilles tendons.
- Pelvis
Set your hips securely without pressing them forcefully into the pad.
- Curl
Bend your knees to bring your heels toward your hips.
- Top
Stop at the degree of flexion you can reach without lifting your hips.
- Extend
Slowly straighten your knees to lower the roller.
- Repeat
Curl again before the weights collide.
Key technique points
- Do not jam your knees against the pad edge.
- Do not assist by arching your lower back.
- Bring both heels up at the same speed.
- Keep the roller stable on your calves.
- Use the handles to stabilize your torso.
- Do not stiffen your knees at the bottom.
Common mistakes
Lifting the hips
This adds hip movement to knee flexion.
Roller slipping
Incorrect pad placement changes the load lever.
Starting quickly
Momentum reduces hamstring control.
Arching the lower back
Pelvic support is lost.
Rotating the feet
Changing direction throughout the repetition alters knee alignment.
Plate impact
Releasing the load on the return interrupts tension.
Frequently asked questions
Lying Leg Curl: why is “Lifting the hips” a mistake?
This adds hip movement to knee flexion.
Lying Leg Curl: why is “Roller slipping” a mistake?
Incorrect pad placement changes the load lever.
Lying Leg Curl: why is “Starting quickly” a mistake?
Momentum reduces hamstring control.
Lying Leg Curl: why is “Arching the lower back” a mistake?
Pelvic support is lost.
Lying Leg Curl: why is “Rotating the feet” a mistake?
Changing direction throughout the repetition alters knee alignment.
Lying Leg Curl: why is “Plate impact” a mistake?
Releasing the load on the return interrupts tension.
What should I focus on when doing Lying Leg Curl?
Do not jam your knees against the pad edge. Do not assist by arching your lower back. Bring both heels up at the same speed. Keep the roller stable on your calves. Use the handles to stabilize your torso. Do not stiffen your knees at the bottom.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.