Lying Leg Curl Machine

The lying leg curl machine is an effective way to build muscle in the lower body. It primarily targets the hamstrings but also impacts the glutes and calf muscles. You will build strength while improving overall lower-body stability and performance.

In this article, we'll guide you through how to use the lying leg curl machine. We will offer expert tips to help you get the most out of this powerful leg workout. Keep reading to develop the correct technique and discover avoidable common mistakes that will reduce your risk of injury.

How To Do

  1. Set the machine's leg pad so it rests comfortably just above your heels when lying face down. Adjust the weight to your desired resistance.
  2. Lie face down on the bench with your legs fully extended and the leg pad just above your ankles. Grip the handles for stability.
  3. Keep your hips pressed into the bench and engage your core to maintain a neutral spine throughout the exercise.
  4. Exhale as you curl your legs upward, bringing your heels toward your glutes. Focus on using your hamstrings.
  5. Hold the top position for a moment and squeeze your hamstrings.
  6. Inhale as you slowly lower your legs back to the starting position, maintaining control of the weight.
  7. Perform the desired number of repetitions, maintaining proper form throughout each rep.

Tips From Expert

  • Work through the full range of motion for maximal muscle engagement. Stopping short of your full available range can limit the exercise's effectiveness.
  • Keep your knees slightly bent to maintain tension on the hamstrings at the bottom of the movement. If you allow your knees to hyperextend or bend in the wrong way, you risk knee injury.
  • Experiment with different foot positions (toes pointed or flexed) to target different areas of the hamstrings and find what works best for you.
  • Avoid using momentum. Use slow, controlled movements to minimize the risk of injury while maximizing muscle activation.

Optimal Sets and Reps

Reap the benefits of adding the lying leg curl to your workout. Here are some common training styles that will help you decide the appropriate sets and reps for you.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–3
Optimal Sets & Reps of Lying Leg Curl Machine

How to Put in Your Workout Split

Including the lying leg curl machine in your workout split can effectively target and strengthen your hamstrings. Here are a few examples:

  • 3-Day S​​plit — Add the lying leg curl machine into your 3-day workout split on pull day. Complete them alongside other pulling exercises like deadlifts and bent-over rows. This ensures your hamstrings get sufficient attention while balancing the workload across the week.
  • 5-Day Split — For a 5-day workout split, allocate the lying leg curl machine to leg day. Pair with squats, lunges, and calf raises to create a comprehensive lower-body workout. This will allow you to focus intensely on hamstring development without overloading them.
  • Upper/Lower Split — On lower body day, include the lying leg curl machine. Combine it with exercises like squats and deadlifts for complete leg development. By alternating upper and lower body workouts, you ensure your hamstrings are worked adequately while allowing ample recovery time.

Your one repetition maximum will help you choose the appropriate weight to lift for your chosen training style. This is the maximum amount of weight you can lift for one repetition with good form.

  •   Strength training and powerlifting: Use 80%–100% of your 1RM. Rest for two to three minutes between sets.
  •   Hypertrophy training: Use 60%–80% of your 1RM. 
  •   Endurance training: Use 50%–60% of your 1RM. Take 45–90 seconds of rest for endurance and hypertrophy training.

Start with lower weights and challenge yourself by slowly increasing over time. This concept is called progressive overload.

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Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gastrocnemius

The gastrocnemius is a powerful muscle that gives the posterior calf its unique shape. The gastrocnemius primarily plantarflexes the ankle, meaning it points the toes downward. It also helps bend the knee. This dual function allows the knee to bend while the foot is planted, like when you run or jump.

During the lying leg curl machine, the gastrocnemius assists with knee flexion (bending) and stabilizes the ankle. It helps the hamstrings control the movement as you lower your legs, contributing to muscle development and joint stability.

*Expert tip: When performing the lying leg curl machine, target the gastrocnemius by flexing your ankle upwards towards the shin.

Soleus

The soleus muscle sits underneath the gastrocnemius muscle in the calf. It also plantarflexes the ankle, pointing the toes downward. This is key for walking, running, and maintaining posture. The soleus is a powerful, fatigue-resistant postural muscle that can support the body’s weight and keep it upright.

During the lying leg curl machine, the soleus is engaged if the ankle is plantarflexed (toes pointing downward). This helps provide stability and control so that the gastrocnemius can assist with knee flexion.

*Expert tip: Target the soleus by pointing your toes and foot downward while performing the lying leg curl machine.

Gluteus 

The gluteal muscles are comprised of three distinct muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. Together, these muscles form the buttocks. These muscles are key to extending (straightening) the hip, rotating it outward, and stabilizing the pelvis. Proper pelvic stability is essential for activities such as walking, running, and standing on one leg.

Throughout the lying leg curl machine, the gluteus maximus assists indirectly by supporting the hip to remain straight. It also stabilizes the pelvis in a neutral position to maintain correct alignment and prevent strain in the lower back.

Equipment

Lying Leg Curl Machine

Lying Leg Curl Machine

This provides a great way to isolate your hamstrings and glutes. Ensure you keep your torso against the pad and keep your head down.

Who Should Do It? 

Athletes

Hamstring injuries are one of the most common injuries among athletes, with strains having high recurrence rates. Injury prevention is important for athletes, making hamstring training a high priority. This is especially true for those competing in sports that require explosive leg power, like sprinters and jumpers.

The lying leg curl machine builds strength, flexibility, and stability in the lower legs by primarily targeting the hamstring muscles. Strengthening the hamstrings can enhance athletic performance and lower the likelihood of injury.

Weightlifters

Weightlifters can benefit from strengthening their hamstring muscles. The lying leg curl machine can help prevent muscle imbalance and reduce the risk of injury in more complex lifting. This will provide more knee stability and lower leg power for compound movements like deadlifts and squats.

Endurance Runners

Resistance exercise and building strength are important for endurance athletes. Strong hamstrings support the knee and hip during running. Having sufficient strength and length in the hamstrings is also key to avoiding injury. The lying leg curl machine helps build endurance and reduce the risk of running-related injuries.

*Expert tip: Stretch your hamstrings regularly, especially after your workout, to maintain their length and promote recovery.

Who Should Not Do It?

People With Lower Back Problems

Those with existing lower back problems may find that lying face down on the machine exacerbates their condition. The pressure on the lower back during the exercise can lead to discomfort or injury.

If you find this exercise uncomfortable, speak to a personal trainer who can suggest an alternative hamstring exercise.

Late Stage Pregnancy

Although lying on your stomach for short periods of time during pregnancy is safe, it may not be comfortable. In the third trimester, there is an increased lumbar curve, which pulls the pelvis forward. This posture increases pressure on the lower spine, which may increase lower back pain or injury risk.

Pelvis and spine positions are important for safety and effectiveness when performing the lying leg curl machine. Listen to your body and stop if you experience pain or discomfort. If in doubt, speak to a medical professional before continuing your training.

Those With Poor Hamstring Flexibility

The lying leg curl machine can increase hamstring flexibility. However, those with chronically tight or recurrent hamstring injuries should approach it with caution. These individuals may find the lying leg curl machine uncomfortable and should avoid overloading the hamstrings to prevent exacerbating injuries.

To improve your hamstring flexibility, it would be beneficial to commence a bodyweight dynamic stretching routine. By gradually improving flexibility, you can reduce your risk of further hamstring injuries.

Benefits Of The Lying Leg Curl Machine

Supports Balance

Balance is important in many of our daily activities, such as walking, stair climbing, carrying, and reaching for items. The lying leg curl machine can support balance by strengthening the hamstrings, improving leg control, and supporting the knee joint.

The exercise can improve coordination between the hamstrings, glutes, and lower back muscles, which improves stability. These muscles support pelvic stability while standing and during dynamic movements like walking and running.

The lying leg curl machine also improves the body’s proprioception, which is the ability to sense its position in space. This allows us to adjust our bodies to prevent ourselves from falling when losing our balance. It overall supports better lower body stability and increases our ability to function safely during daily activities.

Improves Strength

The posterior chain refers to muscles along the backside of the body, including the hamstrings, glutes, lower back, and calves. It is crucial for overall strength and stability, as it includes key muscles that support posture and powerful movements. It also reduces muscle imbalance, leading to more balanced strength development.

The lying leg curl machine significantly enhances the lower body by strengthening multiple posterior chain muscles. This supports daily activities such as standing, walking, running, lifting, playing sports, and maintaining a good posture.

Improved hamstring strength supports the knee joint, reducing the risk of injuries and promoting joint stability. In general, increased strength from the lying leg curl machine contributes to safer functional movement and better athletic performance.

Enhances Flexibility

The lying leg curl machine promotes flexibility in the hamstrings by encouraging a full range of motion during knee flexion. As the hamstrings lengthen through the exercise, their flexibility improves, which can reduce muscle tightness and prevent injuries.

Increased hamstring flexibility contributes to better posture and movement patterns. This makes activities that require bending, stretching, and reaching easier and more comfortable. Flexible hamstrings enhance overall lower body mobility, leading to improved functional performance and reduced injury risk.

Frequently Asked Questions

Do leg curls build muscles?

Yes, they’re an effective addition to your leg workouts, primarily building your hamstring and calf muscles.

Are lying leg curls effective?

Yes, they’re a highly effective exercise for building your hamstrings and supporting lower body muscle growth. This supports your overall lower body strength and prevents injury.

What are the disadvantages of leg curls?

With incorrect form, the knee joints can be put under increased stress or injured. The face-down positioning for the leg curl can put increased stress on the lower back. This may make it unsuitable and uncomfortable for some.

Should leg curls be fast or slow?

Leg curls should be performed slowly to ensure controlled muscle engagement and reduce the risk of injury. A measured pace helps maximize hamstring activation and prevents strain on the knees and lower back.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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