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How To Do A Lying Leg Curl with machine: Benefits, Variations & Precaution

Updated: Aug 23, 2023

The lying leg curl is a highly effective lower body exercise that targets the hamstrings and glutes, helping you build strength, stability, and balance. When performed using a leg curl machine, this exercise allows for controlled movements and precise muscle targeting. In this blog, we'll guide you through the proper technique of doing a lying leg curl with a machine, explore its numerous benefits, delve into various exercise variations, and discuss essential precautions to keep you safe and injury-free during your workouts.

How to Do a Lying Leg Curl with Machine


Adjust the leg curl machine's seat height, so your knees align with the machine's axis when lying face down.

Adjust the leg pad, ensuring it rests just above your heels.

Grab the handles on the machine for support.


Lie face down on the machine with your legs fully extended and your toes pointed forward.

Keep your upper body relaxed and your core engaged.

Exhale and bend your knees to curl your legs towards your glutes.

Hold the fully contracted position for a moment, squeezing your hamstrings.

Inhale as you slowly extend your legs back to the starting position.

Repetitions and Sets:

Aim for 10-15 repetitions per set and perform 3-4 sets, resting for about 60 seconds between sets.

Benefits of Lying Leg Curl

Targeted Muscle Development:

The lying leg curl effectively isolates the hamstrings, helping you build strength and muscle definition in this important muscle group.

Enhanced Lower Body Stability:

By targeting the hamstrings and glutes, the exercise contributes to better lower body stability and improved athletic performance.

Reduced Risk of Injury:

Strengthening the hamstrings can help prevent injuries, especially in sports that involve running, jumping, or sudden changes in direction.

Balanced Lower Body Development:

The lying leg curl ensures a balanced lower body development by complementing exercises that primarily focus on the quads.

Variations of Lying Leg Curl

Single-Leg Lying Leg Curl:

Perform the exercise with one leg at a time to focus on each hamstring individually and address any strength imbalances.

Swiss Ball Lying Leg Curl:

Lay on the ground face up with a Swiss ball under your heels. Lift your hips off the ground and curl the ball towards your glutes. This variation also engages your core for added stability.

Precautions and Tips


Always warm up before performing the lying leg curl or any leg exercises to increase blood flow to the muscles and reduce the risk of injury.

Proper Form:

Maintain a controlled motion throughout the exercise, avoiding any jerky movements or excessive swinging.

Appropriate Weight:

Choose a weight that challenges you but allows you to maintain proper form throughout the set.

Avoid Overextension:

Don't hyperextend your knees during the exercise, as it may cause stress on the joints.

Consult a Professional:

If you're new to the exercise or have any pre-existing health conditions, consider consulting a fitness professional to ensure proper form and technique.


The lying leg curl with a machine is a valuable addition to your lower body workout routine. By incorporating this exercise and its variations, you can target the hamstrings and glutes effectively, leading to increased strength, stability, and injury prevention. Remember to practice the exercise with proper form and gradually progress in weight and intensity for the best results. Always prioritize safety and consult a fitness expert if needed. So, get ready to elevate your leg day workouts and enjoy the benefits of a stronger lower body!

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