To do a machine lying leg curl, line your knee up with the machine pivot, keep your hips pressed into the pad, curl your heels toward your glutes, then lower with control. It primarily trains the hamstrings, with help from the calves and glutes. The most common mistake is lifting the hips off the pad, so reduce the load and keep your belt line heavy against the bench. Progress by adding reps at the same tempo before you add a small load.
Step-by-step form
- Set up: Adjust the pad so your knees line up with the pivot.
- Brace: Lie face down, grip the handles, and press hips into the bench.
- Initiate: Start with legs straight and toes neutral.
- Main rep path: Curl your heels toward your glutes in 1-2 seconds.
- Hardest point: Pause when the pad touches your lower calves.
- Finish: Lower for 2-3 seconds until legs are straight.
- Reset: Re-brace and repeat with the same hip position.
Who this variation is for
This variation is a good fit if you want simple hamstring work without balancing a load.
- Best fit: Beginners building hamstring strength and knee control
- Not ideal when: Hip or hamstring pain shows up even at light loads
- Better option if not ideal: Bodyweight squat or short-range hamstring bridge work
Setup and equipment
Take the time to set the machine so your hips stay down and the knee moves smoothly.
- Setup position: Knees aligned with pivot, pad just above ankles
- Equipment setup checks: Bench supports your hips and does not force arching
- Start load/resistance: Choose a load you can control for 10-12 reps
- Bracing and breathing plan: Inhale to brace, exhale as you curl
Muscles worked and movement pattern
This is a knee-flexion movement where the hamstrings should do most of the work. You should feel the back of the thighs load without your lower back taking over.
| Role | Muscles |
|---|---|
| Primary | Hamstrings |
| Secondary | Calves |
| Stabilizers | Glutes, core |
How to check your form
- Keep hips pressed into the bench.
- Curl smooth, do not yank.
- Pause briefly at the top.
- Lower slower than you lift.
- Stop if range shortens.
Beginner mistakes and quick fixes
| Mistake | Why It Happens | Fix |
|---|---|---|
| Hips lifting off the bench | Load is too heavy or brace is lost | Drop the load and keep your belt line heavy. |
| Pad too high on the calf | Setup is rushed | Place the pad just above the ankles and reset. |
| Bouncing out of the bottom | Chasing reps | Slow the lowering phase and pause at full extension. |
What you should feel
- At the start of each rep: Hips heavy on the pad and hamstrings ready to work.
- During lowering or lengthening: Back of the thighs loading evenly.
- During the hardest point: A strong squeeze in the hamstrings, not the low back.
- At lockout or finish: Legs straight without locking out the knees hard.
- If you feel joint pain: Reduce range, slow the rep, and reassess setup.
Regressions (Easier Versions)
- Shorter range of motion with a light load until hips stay down.
- Bodyweight squat to a box if the bench position bothers your hips.
Progressions (Harder Versions)
- Add a 1-2 second pause at the top of each rep.
- Increase load by 2.5-5% once all sets are clean.
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Bodyweight squat | No hamstring machine | Builds basic lower-body strength |
| Barbell squat | You want a full-body compound lift | Trains hamstrings with hip and knee drive |
| Machine squat | You want a supported lower-body lift | Keeps load stable while you train legs |
How many sets and reps for beginners
Pick a track based on your goal and keep the tempo controlled. For most beginners, 2-3 hamstring sessions per week is enough if recovery is good.
For Strength
- Sets: 3-5
- Reps: 4-6
- Rest: 2-3 min
- Frequency: 1-2x/week
- Progression rule: Add 2.5-5% load after all sets are clean.
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 60-120 sec
- Frequency: 2-3x/week
- Progression rule: Add reps first, then add a small load increase.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-90 sec
- Frequency: 2-3x/week
- Progression rule: Increase range and control before adding load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Light, smooth tempo | Own setup and hip position |
| 2 | 3 x 12 | Same load | Build rep consistency |
| 3 | 4 x 10 | Add 2.5-5% load | Increase stimulus |
| 4 | 4 x 10-12 | Match week 3 load | Cleaner top position |
Session fit
Place lying leg curls after your main squat or leg press when your hamstrings are warm. Pair with a quad-focused move for balance.
- Good pairing: Machine leg extension
- Good pairing: Barbell squat
Safety and Contraindications
Use a range and load that keep hips down and knees comfortable. Stop if you feel a sharp pull in the hamstring and adjust before trying to add load.
- Stop the set if: Sharp hamstring pain, cramping, or sudden loss of control
- Use caution if: You are returning from a recent hamstring strain
- Safer substitutions: Bodyweight squat to a box, machine squat, or reduced range
FAQs
Is the machine lying leg curl beginner-friendly?
Yes, as long as you can keep your hips on the pad and move smoothly. Start light and build control.
Where should I feel the movement?
You should feel it in the back of the thighs, not the low back. If your back works, lower the load and re-brace.
How high should the pad sit on my legs?
Place the pad just above your ankles. Too high shortens the range and adds knee pressure.
What rep range works best for hamstrings?
Most people do well with 8-15 reps for growth and joint comfort. Keep 1-3 reps in reserve.
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