Lying Leg Curl
In short
The lying leg curl trains your hamstrings. You need a machine, and do 8 to 15 reps per set. Mitta rates it A.
At a glance
- Main muscle
- Hamstrings
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Press your hips into the pad.
- Fully extend at the bottom.
- Controlled eccentric.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Good and stable, but trains the hamstrings at shorter lengths than the seated version.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Seated Leg Curl · Machine · rating S
- Standing Single-Leg Curl · Machine · rating A
- Nordic Hamstring Curl · Bodyweight · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the lying leg curl.
Let Mitta set the weight.
Mitta plans the lying leg curl with a weight and rep target for every set, worked out from your last sessions.
Questions about the
lying leg curl
What muscles does the lying leg curl work?
The lying leg curl mainly trains your hamstrings.
How many reps of the lying leg curl should I do?
Mitta plans the lying leg curl at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the lying leg curl?
Good alternatives that train the same muscle are the seated leg curl, standing single-leg curl and Nordic hamstring curl.
Is the lying leg curl good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the lying leg curl have rating A?
Good and stable, but trains the hamstrings at shorter lengths than the seated version.