ProgreviaLying leg curl
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How to do it
Face down with the pelvis pressed to the bench so you don't arch the lower back. Bring the heel toward the glutes contracting the hamstring and lower under control without bouncing.
Muscles worked
Mainly isquiotibiales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.6 out of 2.2)
- Risk if technique breaks down
- Low
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Rounding the lower back when hinging: the movement should come from the hips, not the spine.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Lying leg curl compares with other hamstrings exercises
The catalogue has 9 exercises with hamstrings as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Lying leg curl is number 3 (tied with one other).
That makes it a good candidate for adding hamstrings sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 3 alternatives, such as Band leg curl, Standing cable leg curl and Nordic curl.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band leg curl | resistance band | Low (0.4 out of 2.2) | Basic |
| Standing cable leg curl | cable | Low (0.5 out of 2.2) | Basic |
| Seated leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Lying leg curl | machine | Low (0.6 out of 2.2) | Basic |
| Nordic curl | bodyweight | Moderate (0.9 out of 2.2) | Advanced |
Tension with the muscle stretched. Lying leg curl loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Lying leg curl based on your level, goal and available days.
Build your Hamstrings workout
Generate a full routine with the emphasis on Hamstrings and Lying leg curl among your preferred exercises. Free, no sign-up.
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Frequently asked questions
What muscles does Lying leg curl work?
Lying leg curl mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Lying leg curl should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).
Is Lying leg curl good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.
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