Hamstrings
Lying Leg Curl
3 × 10–12 · Beginner · Machine
How to do it
- Lie face down on the curl machine with the pad just above your heels and knees at the pivot.
- Hold the handles and brace your hips into the bench.
- Curl your heels toward your glutes as far as comfortable.
- Lower slowly to a full stretch without letting the stack rest.
Coach tip: Keep your hips pressed down — if they lift, the weight is too heavy and your lower back is taking over.
About this exercise
The hamstrings cross both the hip and the knee, which makes them central to sprinting, lifting and knee health. Training them balances quad-dominant legs and protects against strains.
Primary muscles
Hamstrings — biceps femoris, semitendinosus, semimembranosus
Also working
Glutes, calves, spinal erectors
Common mistakes
- Rounding the back to reach further instead of hinging at the hips
- Bending the knees too much and turning the movement into a squat
- Dropping the weight quickly instead of resisting the stretch
Form & safety — A stretch sensation in the back of the thigh is normal; sharp or joint pain is not. Warm up with light sets before working weights.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.