How to do it
- Lie face down with the pad resting just above your heels and hips flat on the bench.
- Curl the heels towards your glutes as far as the machine allows.
- Lower slowly to a full stretch without letting the stack rest.
Cues that matter
- Point the toes towards your shins to take the calves out of it.
- Keep the hips pinned to the pad.
Common mistakes
- Lifting the hips to swing the weight up.
- Dropping the weight fast on the way down.
Muscles worked
Primary
- Hamstrings
- Biceps femoris
- Semitendinosus
Also works
- Calves
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Lying Leg Curl in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the machine is taken, or a gym that does not have one.