Hamstrings
Lying Leg Curl
The Lying Leg Curl is a strength exercise on a machine for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 40%, hamstrings (semitendinosus/-membranosus) 38% and calves (gastrocnemius) 14%.
Also known as: beenbuigen, beenbuiger, leg curl, lying leg curl machine, prone leg curl
How to do it
- Adjust the machine so your knees line up with the pivot and the roller sits just above your heels.
- Lie face down, hips pressed into the pad, and hold the handles under the front of the bench.
- Start with the legs nearly straight and the feet flexed.
- Curl both heels toward your glutes as far as you can.
- Pause, then lower the roller slowly to the start.
Tips
- Keep the hips glued to the pad, if they rise the weight is too heavy.
- Pull the toes toward the shins to keep the tension on the hamstrings.
Common mistakes
- Lifting the hips to swing the roller up.
- Setting the knees above or below the pivot of the machine.
- Letting the weight drop on the way down.
Muscles worked by the Lying Leg Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Lying Leg Curl alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Lying Leg Curl work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The calves (gastrocnemius) assist.
Is the Lying Leg Curl good for beginners?
Yes. The Lying Leg Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lying Leg Curl?
For example the Band Leg Curl, Cable Hamstring Curl and Dumbbell Single Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Lying Leg Curl harder?
Add weight or reps, or move on to the Cable Hamstring Curl and Dumbbell Single Leg Curl.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
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