Machine Lying Leg Curl
How to do it
Starting position
- Lie face down so the pad sits just above your Achilles tendons.
- Align your knee joints just beyond the edge of the bench.
- Grip the handles and secure your upper body so it does not lift off.
Movement
- Exhale as you pull the pad toward your glutes.
- Focus on the back of your thighs and curl all the way.
- Slowly return to the starting position while feeling the resistance.
Breathing
Exhale as you pull the pad and inhale as you lower it.
Cautions
- Keep your torso and hips against the pad without using momentum.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Calves |
| Equipment |  Leg curl machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
4 similar exercises
Representative exercise: Machine Lying Leg Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the leg curl machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kneeling Single-Leg Hamstring CurlHarderDumbbell Lying Leg CurlHarderResistance Band Leg CurlSimilar exerciseExercise Ball Leg CurlSimilar exerciseNordic Curl with Bench PadsSame muscle · different equipmentCable Standing Leg CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.