Lying Leg Curl
Muscles worked: Hamstrings, Glutes, Calves
How to do it
- 1
Lie face down on the leg curl machine and position the pad just above your heels.
- 2
Grasp the handles for support.
- 3
Curl your legs up towards your glutes, squeezing your hamstrings at the top.
- 4
Lower the pad back down with control to the starting position.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Lying Leg Curl FAQ
What muscles does the Lying Leg Curl work?
The Lying Leg Curl primarily works the Hamstrings, with the Glutes, Calves assisting.
What are the best sets and reps for the Lying Leg Curl?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Lying Leg Curl?
There is no single number: a good Lying Leg Curl depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Lying Leg Curl in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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