Lying Leg Curl
Primary Muscle Group: Hamstrings
Secondary Muscle Group: Glutes, Calves
Equipment Needed: Lying Hamstring Curl Machine
The Benefits of lying leg Curl
The lying leg curl is an effective machine-based exercise for building muscle mass and strength in the hamstrings. It is similar to the seated leg curl, but the open hip angle in the lying leg curl may incorporate more glute and calf activation. It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of a leg pre-exhaust or as a muscle-building movement for lower-body training.
Some key benefits you get from doing the Lying Hamstring Curl Exercise are;
Builds size and strength in the hamstrings.
Also works the glutes and calves.
Great accessory movement for a stronger squat and deadlift.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing lying leg Curl
To properly execute a leg curl, always start with a lighter weight. You don't want to force your body to overcompensate by lifting the hips and flexing your lower back. This fails to isolate the calves and hamstrings and can also cause injury to your back. Select a weight that allows you to do 8 to 12 repetitions with reasonable effort and good form.
How To Do lying leg Curl
1. The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the weight you want to use on the stack and adjusting the padding to suit your leg length.
2. Lay face down on the machine. The padding should be positioned just above the back of your ankles. If it's higher than that, adjust the length.
3. Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
4. Squeeze the hamstrings and curl the weight up as far as possible.
5. Squeeze the hamstring hard, and then slowly lower the weight back to the starting position.
6. Repeat for desired reps.
For Perfect Technique
Common mistakes with the leg curl are; moving the weight up and down too fast and not using a full range of motion.
Always control the weight throughout the set. Don't use momentum to move the weight up, and don't allow it to drop back down quickly.
Always use a full range of motion by curling the weight up as far as possible and lowering it as far as possible without the weight dropping on the stack.
Variations
Once you have mastered the Lying Hamstring Curl exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Stiff Legged Deadlift
1. Stand with your feet shoulder-width apart holding a barbell in an overhand grip (palms facing you).
2. Your knees should be slightly bent and the aim is to maintain this slight degree of flex throughout the movement.
3. Bend at your hips and lower the barbell, keeping your back straight.
4. Lower until you feel the stretch in your hamstrings and glutes, and then slowly straighten back up, maintaining a straight back throughout.
How To Do Leg Press
1. Load the machine with the desired weight and take a seat.
2. Sit down and position your feet on the sled with a shoulder width stance.
3. Take a deep breath, extend your legs, and unlock the safeties.
4. Lower the weight under control until the legs are roughly 45 degrees or slightly below.
5. Drive the weight back to the starting position by extending the knees but don’t forcefully lockout.
6. Repeat for the desired number of repetitions.