Lying Leg Curl (Machine)
Complete guide to Lying Leg Curl (Machine). Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Lying Leg Curl (Machine)
Adjust the lying leg curl machine so the pad rests just above your heels and your knees align just off the edge of the bench.
Lie face down on the machine and grip the handles on either side for stability.
Your legs should be straight and the pad resting against the back of your lower legs.
Engage your abs and take a breath.
Curl your legs up by bending your knees, squeezing your hamstrings at the top and exhale.
Slowly lower your legs back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |