Should I point my toes or flex my feet?

Keeping your feet in a neutral or dorsiflexed position usually allows for a stronger contraction of the hamstrings. Avoid excessive pointing as it may cause cramping in the calves.

What if I feel this in my lower back?

This usually happens when the weight is too heavy or your hips are rising. Focus on driving your pelvis into the pad throughout the entire set to stabilize your spine.

Is the lying leg curl better than the seated version?

Both are effective, but the lying leg curl places the hamstrings in a more shortened position at the top. It is an excellent choice for focusing on the muscle pump and mind-muscle connection.

How to Do Lying Leg Curls: Form, Muscles, and Tips

Master the lying leg curl with our professional guide. Learn proper machine setup, step-by-step form, and mistakes to avoid for stronger hamstrings.

How to Perform

Adjust the machine lever so the padded roller rests just above your heels at the base of your Achilles tendon.
Lie face down on the bench and align your knees with the machine's pivot point to ensure proper joint mechanics.
Grasp the handles firmly and press your hips firmly into the pad to prevent your lower back from arching.
Exhale as you curl your legs upward toward your glutes in a smooth, controlled arc.
Squeeze your hamstrings at the peak of the movement for one second without letting your hips lift off the bench.
Lower the weight slowly to the starting position until your legs are fully extended but not locked out.

Common Mistakes

Lifting the hips off the pad to use momentum
Setting the ankle pad too high on the calves
Using a rapid, uncontrolled tempo on the descent
Pointing the toes excessively during the contraction

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Gastrocnemius
Sartorius
Gracilis

Related Guides

Hamstrings · Legs