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Lying Leg Curl

Hamstrings Tier S for Hamstrings Machine Isolation Pull
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3sets
10-12reps
60srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
Calves

Secondary muscles help but are not the main target

See the full tier list · Hamstrings

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack thighs

Back of the thighs, strongest near the knee.

Key cue (the coach says it during the set)“Hips down, curl the heels to the glutes, lower slowly.”

Tempo · Curl 1 s · squeeze 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Lower backHips lifting off the pad. Go lighter and press the hips down.
  • Feel it in CalvesPointing the toes and using the calves. Pull the toes toward your shins.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Keep your body flat and stable — only the working limb should move.
  • Keep your hips glued to the pad — if they lift, the weight is too heavy.
  • Pointing your toes slightly reduces calf involvement.
  • Adjust the seat so your joint lines up with the machine’s pivot point.

Common mistakes

  • Lifting the hips to swing the weight up.
  • Letting the weight drop on the way down.

Breathing

Exhale as you curl, inhale as you lower.

Equipment needed

Machine
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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