Lying Leg Curl

Muscles worked by the Lying Leg Curl

Primary

HamstringsHamstring Muscles

Secondary

CalvesGastrocnemius

Also called: hamstring, hamstrings, posterior thigh, biceps femoris.

Equipment

Leg Curl

Also called: leg curl machine, hamstring curl, seated leg curl, lying leg curl, prone leg curl, hamstring machine.

How to do the Lying Leg Curl

1. Lie face down on the leg curl machine with ankles under the pad.
2. Curl your heels toward your glutes.
3. Squeeze your hamstrings at the top.
4. Lower with control.
5. Repeat.

Form tips

• Keep your hips pressed into the bench throughout the set.
• Avoid jerking the weight up with your lower back.
• Use a full range of motion without letting the stack slam down.

At a glance

Lying Leg Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Nordic Hamstring Curl
• Banded Hamstring Stretch
• Bench Hamstring Stretch
• Good Morning
• Kettlebell Swing
• Romanian Deadlift

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "leg-curl",
  "name_en": "Lying Leg Curl",
  "name_de": "Liegender Beinbeuger",
  "name_es": "Curl de Piernas Tumbado",
  "description_en": "An isolation exercise for the hamstrings using a leg curl machine.",
  "description_de": "Eine Isolationsübung für die Beinbeuger am Beinbeugeautomaten.",
  "description_es": "Un ejercicio de aislamiento para los isquiotibiales usando la máquina de curl de piernas.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "leg_curl",
  "body_part": "upper_legs",
  "primary_muscles": [
    "hamstrings"
  ],
  "secondary_muscles": [
    "gastrocnemius"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "leg-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie face down on the leg curl machine with ankles under the pad.",
    "Curl your heels toward your glutes.",
    "Squeeze your hamstrings at the top.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich bäuchlings auf das Beinbuggerät mit den Fußknöcheln unter der Rolle.",
    "Beuge die Fersen Richtung Gesäß.",
    "Spanne die Beinbeuger am höchsten Punkt an.",
    "Senke kontrolliert ab.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Túmbate boca abajo en la máquina de curl de piernas con los tobillos bajo el rodillo.",
    "Lleva los talones hacia los glúteos.",
    "Aprieta los isquiotibiales en la parte superior.",
    "Baja con control.",
    "Repite."
  ],
  "tips_en": [
    "Keep your hips pressed into the bench throughout the set.",
    "Avoid jerking the weight up with your lower back.",
    "Use a full range of motion without letting the stack slam down."
  ],
  "tips_de": [
    "Drücke die Hüfte während der gesamten Bewegung fest ins Polster.",
    "Vermeide ein Hohlkreuz, indem du den Bauch leicht anspannst.",
    "Lass das Gewicht zwischen den Wiederholungen nicht absetzen, halte die Spannung."
  ],
  "tips_es": [
    "Mantén las caderas pegadas al banco durante todo el recorrido.",
    "Evita arquear la zona lumbar al subir los talones.",
    "Elige un peso que permita un recorrido completo y controlado."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/leg-curl-start.webp",
      "peak": "images/flat/leg-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "leg-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.