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Lying Leg Curl guide
The Lying Leg Curl is a beginner-level isolation machine exercise that primarily targets the Hamstrings (Biceps Femoris). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the lying leg curl work?
The Lying Leg Curl primarily trains the Hamstrings (Biceps Femoris), with the hamstrings as the target group. Train it as part of a balanced hamstrings routine.
How do you do the lying leg curl?
To do the Lying Leg Curl: set up at the machine with a stable, braced position — feet planted and core tight; take a grip or stance that lets your hamstrings drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the hamstrings (biceps femoris); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the machine with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your hamstrings drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the hamstrings (biceps femoris).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common lying leg curl mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Lying Leg Curl alternatives
Lying Leg Curl FAQ.
What muscles does the Lying Leg Curl work?
The Lying Leg Curl primarily targets the Hamstrings (Biceps Femoris), training the Hamstrings as the main muscle group.
Is the Lying Leg Curl a compound or isolation exercise?
The Lying Leg Curl is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Lying Leg Curl?
You need a machine. Difficulty is rated beginner.
What are good alternatives to the Lying Leg Curl?
Good hamstrings alternatives include Romanian Deadlift, Seated Leg Curl, Dumbbell Romanian Deadlift.
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