Lying Leg Curls

A beginner strength exercise for the hamstrings, done with a machine.

Main muscles: Hamstrings
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Lying Leg Curls

Adjust the machine lever to fit your height and lie face down on the leg curl machine with the pad of the lever on the back of your legs (just a few inches under the calves). Tip: Preferably use a leg curl machine that is angled as opposed to flat since an angled position is more favorable for hamstrings recruitment.
Keeping the torso flat on the bench, ensure your legs are fully stretched and grab the side handles of the machine. Position your toes straight (or you can also use any of the other two stances described on the foot positioning section). This will be your starting position.
As you exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, hold it for a second.
As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Lying Leg Curls

Questions

What muscles does the Lying Leg Curls work?

Mainly the hamstrings.

Is the Lying Leg Curls good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Lying Leg Curls?

Good alternatives that train the hamstrings: Seated Leg Curl, Standing Leg Curl, Smith Machine Stiff-Legged Deadlift or Ball Leg Curl.

How many sets and reps of the Lying Leg Curls should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).