Should my knees be on or off the pad during lying leg curls?

Your knees should be just off the edge of the pad to allow full range of motion and prevent compression of the knee joint. Positioning them too far forward on the pad can restrict movement and cause discomfort.

What is the difference between lying leg curls and seated leg curls?

Lying leg curls are performed face down with hips extended, which emphasizes the hamstrings throughout their full length. Seated leg curls are done with hips flexed at 90 degrees, which pre-stretches the hamstrings and may allow for a stronger contraction but less range of motion.

How do I prevent cramping in my hamstrings during leg curls?

Avoid curling the weight too far past the point where your hamstrings are fully contracted, as excessive shortening can trigger cramps. Stay hydrated and ensure you are adequately warmed up before working with heavier loads or higher rep ranges.

Lying Leg Curl (Machine)

The lying leg curl is a machine-based isolation exercise that targets the hamstrings by curling your heels toward your glutes while lying face down. It suits lifters of all levels who want to build hamstring strength and size with a controlled, stable movement pattern.

Muscle group: Legs
Primary muscles: quadriceps, hamstrings
Equipment: Machine

How to do the Lying Leg Curl (Machine)

Lie face down on the leg curl machine with your knees just off the edge of the pad and the roller positioned against the back of your lower legs, just above your heels.
Grip the handles and keep your hips pressed firmly into the bench throughout the movement.
Curl your heels toward your glutes by bending your knees, contracting your hamstrings fully at the top of the movement.
Lower the weight under control back to the starting position without letting the plates touch the stack between reps.

Form tips

Keep your hips pressed into the pad throughout the entire movement to prevent your glutes from taking over and to maintain tension on the hamstrings.
Point your toes straight or slightly inward rather than outward to maximize hamstring engagement and reduce strain on the knee joint.
Control the eccentric portion by taking two to three seconds to lower the weight rather than letting it drop quickly.

Common mistakes

Lifting your hips off the pad during the curl reduces hamstring activation and shifts tension to the lower back and glutes.
Using momentum to swing the weight up prevents consistent tension on the hamstrings and increases injury risk to the knee joint.
Allowing the weight to slam down between reps wastes the eccentric phase where significant muscle growth occurs.

Sets and reps

For hypertrophy, perform 3 to 4 sets of 8 to 15 reps with moderate weight and controlled tempo; for strength, use 3 to 5 sets of 5 to 8 reps with heavier load.

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Frequently asked questions

Should my knees be on or off the pad during lying leg curls?: Your knees should be just off the edge of the pad to allow full range of motion and prevent compression of the knee joint. Positioning them too far forward on the pad can restrict movement and cause discomfort.
What is the difference between lying leg curls and seated leg curls?: Lying leg curls are performed face down with hips extended, which emphasizes the hamstrings throughout their full length. Seated leg curls are done with hips flexed at 90 degrees, which pre-stretches the hamstrings and may allow for a stronger contraction but less range of motion.
How do I prevent cramping in my hamstrings during leg curls?: Avoid curling the weight too far past the point where your hamstrings are fully contracted, as excessive shortening can trigger cramps. Stay hydrated and ensure you are adequately warmed up before working with heavier loads or higher rep ranges.

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