Lying Leg Curl
The Lying Leg Curl is a machine exercise that primarily targets the hamstrings. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Lying Leg Curl
- 1Lie face down on the leg curl machine with your knees just past the edge of the pad and your heels hooked under the lower roller. Adjust the pad so it sits just above your ankles, your hips stay flat on the bench, and your legs are straight but not locked.
- 2Press your hips gently into the pad and curl your heels up toward your glutes in a smooth, controlled motion, squeezing the back of your thighs as you breathe out. Slowly lower the weight back down until your legs are almost straight as you breathe in, keeping control and not letting the weight stack slam.
Coach tips
- Keep your hips and belly pressed into the pad so your lower back doesn’t arch and your hamstrings do the work.
- Use a weight you can control without jerking or swinging; the whole movement should feel smooth and steady.
- Think about pulling with the back of your thighs and your glutes, and remember to breathe out as you curl up and in as you lower down.
Train hamstrings smarter
One rep, one set. Hypro turns the Lying Leg Curl into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Lying Leg Curl weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Lying Leg Curl fits right into proven hypertrophy and strength templates.
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