How to Do the Lying Leg Curl: Form, Starting Weight, Sets
The Lying Leg Curl is a machine exercise that mainly works your hamstrings. Beginners start with 2 sets of 12–15 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Lie face down on the machine with your knees just past the end of the bench, and set the pad so it sits right above your ankles.
- Grab the handles and keep your hips pressed down. Breathe out and curl your heels toward your glutes.
- Pause briefly at the top, then breathe in and lower slowly until your legs are almost straight.
Common mistakes
- Hips lifting off the bench: your lower back ends up doing the pulling. Keep your hips glued to the pad and drop the weight.
- Pad sitting high on your calves: it shortens the movement and feels awkward. Set it just above your ankles.
- Letting the weight drop on the way down: your hamstrings miss out. Lower it slower than you lifted it.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 20kg |
| 60 kg woman, beginner | 10kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Lying Leg Curl to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Lying Leg Curl?
DailyFit starts beginners at about 25% of body weight (65% of that for women). That is about 20 kg for a 70 kg man and 10 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
Where should I feel the Lying Leg Curl?
You should feel the whole back of your thigh tighten. If your lower back tires first, your hips are probably lifting. Lower the weight and press your hips into the pad.
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