Lying Leg Curl

Introduction

The Lying Leg Curl is a strength training exercise that primarily targets the hamstrings, glutes, and lower back. It effectively builds lower body strength and improves flexibility, which are crucial for enhancing athletic performance, improving posture, and reducing the risk of lower back pain. By using gravity as resistance, this exercise engages the muscles more intensely compared to traditional seated leg curls, making it an effective choice for specific fitness goals such as powerlifting or bodybuilding.

Muscles Worked

• Primary: Hamstrings (Biceps femoris, Semimembranosus, and Semitendinosus)
• Secondary: Gluteus maximus, Spinal erectors, Gastrocnemius (lower part), Soleus

How to Do It (Step-by-Step)

1. Lie face down on a lying leg curl machine with your ankles hooked under the padded bar at the end of the bench.
2. Keeping your back flat and arms crossed over your chest, lift the weight by curling your legs upwards towards your buttocks.
3. Maintain control throughout the movement, ensuring that you don't swing or use momentum to complete the rep. Keep your knees close together for optimal targeting of hamstrings.

Tip: Inhale as you lower the weight and exhale as you curl it upwards to help stabilize your core during the exercise.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

Auto Progression helps you adjust your weights automatically for optimal progress.

Rest Timer ensures proper rest periods between sets, optimizing your training efficiency.

Form Tips

• Maintain a flat back throughout the exercise by engaging your core muscles. This will prevent you from arching or rounding your back.
• Keep your knees aligned with your toes during the movement to reduce stress on the knee joints and ensure a more effective workout for your hamstrings.
• Slowly lower and raise the weights, focusing on controlled movements rather than using momentum to complete the exercise. This will help target the intended muscles effectively.

When to Use It

• Strengthening hamstrings and glutes in a lower back rehabilitation program
• Building lower body strength for swimming and water sports
• Isolating the hamstrings to improve symmetry during split squats and lunge variations

Workout History can help you track your progress in these scenarios.