How to do the Machine Lying Leg Curl
Lie face down on the machine with the pad just above your heels and your knees just past the edge of the bench.
Hold the handles and keep your hips pressed into the bench.
Bend your knees to bring the pad toward your glutes.
Lower slowly until your legs are almost straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The hamstrings bend the knee and extend the hip, so train both: hinges like Romanian deadlifts and leg curls.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Lying Leg Curl doesn’t suit your gym or your joints.
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