Lying leg curl

Lying leg curl machine

Also called prone leg curl

Lying leg curl, start position — Images: Free Exercise DB (public domain)

Lying leg curl, end position — Images: Free Exercise DB (public domain)

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Lie face down on the pad with the lever behind the ankles. Curl the heels toward the glutes, then lower slowly.

Hips pressed into the pad
Curl without lifting the hips
Lower slowly through the full range

Movement

Pattern: Knee flexion
Type: Isolation, one joint moves
Sides: Both sides together
Equipment: Lying leg curl machine

Muscles worked

Main movers get full credit for a set, helpers half.

Lower body

HamstringsMain
CalvesHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.0
Solid; a reasonable default. 1 source.
- 3/5 High B: adjustable and comfortable, but seated is better for hamstrings; pyramid-pad versions are much better. Renaissance Periodization, Every Gym Machine Ranked by Exercise Scientists @ 49:55videoExpert opinion2025checked by AI
Stimulus to fatigue higher is better5.0
Large stimulus with little fatigue. 1 source.
- 5/5 Long range with hip arch keeps tension maximal at the end with no unloading point; 3 sets of 15-20 do what other machines need 5-6 for. Renaissance Periodization, The 10 BEST Gym Machines For Muscle Growth @ 25:35videoExpert opinion2025checked by AI
Injury risk lower is better3.0
Moderate; needs attention to form or load. 1 source.
- 3/5 Same fatigue compensation: hips lift and lumbar arches in late reps, which can leave the lower back sore. Jeremy Ethier, 4 “Must Do” Exercises You’re Doing WRONG (Less Gains, More Injury) @ 6:08videoExpert opinion2019checked by AI
Loaded stretch higher is better5.0
Peak tension at a deep stretch. 2 sources.
- 5/5 Force is greatest at the bottom of the range and never drops, so the hamstrings are loaded hard when lengthened. Renaissance Periodization, The 10 BEST Gym Machines For Muscle Growth @ 25:35videoExpert opinion2025checked by AI
- 5/5 Lever arm makes the bottom stretched position hardest and easier higher up, which is what you want. Renaissance Periodization, Grow Your Glutes With These Effective Science-Based Exercises @ 13:52videoExpert opinion2024checked by AI