How to do a Lying Hamstrings Curl

Authored by Fitbod

About Lying Hamstrings Curl

Sets Logged
2,206,205
Popularity Rank
70th
Difficulty
Beginner
Hamstrings Strength
97 mSCORE 9th
Equipment Required
  • Photo of Leg Curl Machine
    Leg Curl Machine
Primary Muscles
Secondary Muscles

Instructions: How To

Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

  1. Lie face down onto a lying hamstring curl machine with the lower pad just above your lower leg 2-3” above your ankles.
  2. Grab ahold of the handles for additional support and brace your core to keep your torso on the bench.
  3. Flex your knees to raise the pad in an upward arc.
  4. Once you can no longer flex your knees, return to the starting position.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps