Lying Leg Curl

Starting position

1. Set up the machine: the roller pad should rest on your lower calves just above the heels, and your knees should sit just past the edge of the bench, in line with the machine's pivot.
2. Lie face down with your thighs and hips pressed into the bench.
3. Hold the handles at the front, legs straight but knees not locked.

Execution

1. Exhale and curl your legs, bringing the pad toward your glutes. Keep your hips pressed into the bench.
2. Pause for a second at the top and squeeze your hamstrings.
3. Inhale and lower the pad slowly and under control without letting the plates crash down.

Common mistakes

• Hips lifting off the bench — your lower back arches and the load leaves the hamstrings.
• Jerking and swinging the weight — momentum does the work and the knees take more stress.
• Partial range of motion — the muscles get less out of each rep.
• Dropping the weight quickly — you lose control and the knees get jolted at the bottom.

Beginner tips

• Start with a light weight and 12–15 reps, focusing on smooth movement.
• Lower slower than you lift: about 1 second up, 2–3 seconds down.
• Keep your feet neutral — don't force your toes all the way up or point them hard.

Alternatives

• Barbell Romanian Deadlift — hamstrings in a compound movement
• Single-Leg Romanian Deadlift (Contralateral Dumbbell) — single-leg hamstring work with a dumbbell
• Glute Bridge with Bench Support — glute and hamstring work