What if I feel a pinching sensation in my lower back?

This often happens when your hips rise off the pad; focus on bracing your core and driving your pelvic bone into the bench throughout the set.

Should I point my toes or flex my feet?

Keeping your feet dorsiflexed (toes pulled toward the shins) can help engage the hamstrings more effectively, though pointing them is acceptable if it feels more natural for your ankles.

Is this exercise safe for people with knee issues?

When performed with controlled tempo and correct pivot point alignment, it is generally safe and helps strengthen the muscles that support the knee joint.

Lying Leg Curls: Form Guide and Hamstring Benefits

Master the lying leg curl with our expert guide. Learn proper machine setup, step-by-step form, and common mistakes to build stronger hamstrings.

How to Perform

Adjust the machine lever so the padded roller rests comfortably just above your heels and against your lower Achilles tendon.
Lie face down on the bench with your knees positioned just off the edge of the support pad to ensure proper joint alignment.
Grasp the handles firmly and keep your torso flat against the bench as you exhale and curl your legs upward toward your glutes.
Hold the peak contraction for one second at the top of the movement while keeping your hips pressed firmly into the pad.
Lower the weight slowly under full control until your legs are nearly straight, stopping just before the weight stack touches.
Maintain constant tension on the hamstrings by avoiding a full lockout of the knees at the bottom of the repetition.

Common Mistakes

Arching the lower back or lifting the hips off the bench during the concentric phase.
Using momentum to swing the weight up rather than engaging the hamstrings.
Setting the ankle pad too high on the calves, which reduces the effective lever arm.
Performing the eccentric or lowering phase too quickly.

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Sartorius
Gracilis

Related Guides

Hamstrings · Legs